The saying "an apple a day keeps the doctor away" is not a lie! Apples are one of the healthiest fruits you should be eating. Now that fall is here and apple season is starting to happen, it made me think of all the wonderful health benefits of apples. As well as all the great recipes apples are used in.
Here are 5 reasons apples are so good for us:
1) Promotes Heart Health
One apple contains almost 15% of the Daily Value of fiber an adult should be eating. When it is hard to get in a lot of fruits and vegetables, apples are one way to maximize fiber intake in a single serving. Fiber is necessary to help take waste out of the body, including cholesterol. If you've ever tried to lower your cholesterol, there is only one way cholesterol can leave the body! By lowering cholesterol, apples help promote heart health since lower cholesterol reduces a persons risk of heart attack and stroke.
2) Promotes Digestive Health
Apples contain both insoluble and soluble fiber. This helps keep you regular and helps to avoid constipation.
3) High Antioxidant Levels
Apples contain high levels of antioxidants, such as quercetin, catechin and phloridzin. Quercetin is a plant pigment found in apples, green tea, onions and red wine, among others. It is thought to help prevent the release of histamine, which is involved in allergic reactions such as sneezing and itching. (Source: VeryWellHealth.com) Catechins are most commonly thought of in green tea. But apples contain them as well! Catechins are known for preventing heart disease and helping to prevent high blood sugar. (Source: Mercola) Phloridzin is found in the apple peel and helps prevent the kidneys from from reabsorbing sugar. This helps to lower blood sugar levels. (Source: WebMd)
4) High in Vitamin C
Apples are considered a good source of Vitamin C providing 13% of the Daily Value. Vitamin C is important to take daily since it is water-soluble, meaning your body will only absorb what it needs and then excrete it. Vitamin C cannot be produced by the body, so you can only get it by taking a supplement or eating foods that are high in Vitamin C. Vitamin C is known for helping to support the immune system but it may also support low blood pressure and may help your memory. (Source: Healthline)
5) Promotes Lung Health
There are large studies that occurred in the UK, Finland and the Netherlands showing that eating 2 apples per week are positively associated with lung health. The results of the studies attribute apples high content of quercetin and catechin for the positive effect on lung health. (Source: World's Healthiest Foods)
Isn't it amazing all the ways an apple can help keep us healthy? One word of caution, apples are one of those foods that needs to be bought as organic. There are a lot of pesticides on conventionally grown apples so organic is the way to go. Below are 5 easy recipes to incorporate apples into your daily routine.
If you make any of the recipes below, don’t forget to tag me on Instagram as @heatherleehurst and use the #heathershealthhabits hashtag. I love seeing your takes on the recipes I share!
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Sauteed Chicken and Apples with Rosemary from Family Food on the Table. This is a 30 minute dish so it is perfect for those chilly weeknights when you don't have a lot of time. The recipe calls for sweet onions and red apples. For a slightly different take, I may swap the red apples with a granny smith for a sweet and sour taste. Either way, you get healthy apples into your day without having them as a snack! Click here for the recipe.
Apple Cheddar Turkey Wraps from Emily Bites. Is there someone in your house who just has to have sandwiches for lunch? This is the sandwich for them! Combining turkey, cheddar and apples makes a perfect sandwich for lunch. Look for organic ingredients to make this combination as healthy as you can. Click here for the recipe.
Apple Pie Baked Oatmeal from Simple Vegan Blog. I love oatmeal for breakfast. But I can get bored of it. So I've been trying baked oatmeal recipes. This gives a new twist on a healthy favorite. This recipe is vegan but not because it uses "weird' ingredients. It simply does not use eggs or cow's milk. You won't even notice that this recipe is vegan - I promise. Click here for the recipe.
Healthy Baked Cinnamon Apples from DetoxInista. Who doesn't love a baked apple? They are so simple to make and if you want a little indulgence, can be served with ice-cream or non-dairy ice-cream. Or if you want to stay healthy, Greek yogurt! This recipe is simple and only takes 35 minutes. Store the apples in the refrigerator for up to 1 week - but I bet they won't last that long! Click here for the recipe.
Cinnamon Apple Bread from The Happier Homemaker. Apple breads can be a fast breakfast, a companion to an arugula salad for lunch or a side dish with pork chops for dinner. It takes a little time but when the weather may be chilly and rainy, this is a great fall bread to fill the whole house with yummy flavors. Click here for the recipe.
I hope this post inspires you to take advantage of apple season and all the health benefits that come with apples. If you try any of the recipes, let me know what you thought! If you want free healthy living advice and recipes, follow my blog on Bloglovin.