APPLES

I know, I know….you are thinking “is this really a post about apples?” Those of you who know me are probably well aware that I am a huge fan and advocate of consuming apples daily. Here’s why:

• An apple is the perfect snack. It keeps well, does not require refrigeration, is easy to prepare (meaning no preparation!), you can eat them anytime and anywhere and they are inexpensive.
• Apples are nutritious because they are a good source of fiber, vitamin C, potassium and vitamin K. They provide a good amount of the following micronutrients: manganese, copper, vitamins A, E, B1, B2 and B6. In addition, they are a rich source of many polyphenols such as ursolic acid which is a compound in the apple peel. Apples are a pre-biotic food which means they “feed” our probiotics creating a very healthy microbiome (see previous post).
• Health benefits: 1) Heart Health. Apples are linked to a lower risk of heart disease as they contain soluble fiber that lowers bad cholesterol. Another of it’s polyphenols is a flavonoid epicatechin which lowers blood pressure and is linked to a 20% lower risk of stroke. There is current research being conducted that indicates eating apples daily may be as effective as taking statin-drugs in reducing cardio-vascular disease! 2) Weight loss & Physical fitness: Ursolic acid (contained in the apple peel) increases thermogenesis or, how quickly we burn calories! Also, researchers found this compound increases skeletal muscle mass which is a definite Win-Win! 3) Apples are linked to a lower risk of type 2 Diabetes. The polyphenols in apples seem to prevent (free-radical or oxidative) damage in the beta cells located in the pancreas. These beta cells produce insulin and become damaged in people with type 2 diabetes. The risk of developing type 2 diabetes is decreased by 28% just by eating an apple a day! 4) Cancer. There are several research studies that indicate there is a definitive link between the frequent consumption of apples and a lower risk of developing certain cancers as well as a lower death rate from cancer. The thinking is that the antioxidant and anti-inflammatory effects have cancer-prevention effects. 5) Immune Health. Quercetin is another flavonoid found in the skin of apples which allows our immune system to function properly. The antioxidant and anti-inflammatory compounds help regulate the immune response. By the way, these same compounds are linked to a lower risk of asthma and asthma-like symptoms. 6) Bone Health. In general, fruit is linked to higher bone density. Apples have a very positive effect as studies show that less calcium is lost from the body by eating apples. 7) Brain Health. Animal studies indicate the neurotransmitter acetylcholine is preserved in the brain tissue when apples are ingested daily and, minimizes mental decline. Low levels of acetylcholine are linked to Alzheimer’s risk. Interestingly, when elderly animals were fed whole apples the marker for memory was restored to levels of younger animals.
• So, isn’t the question really Why wouldn’t you eat an apple every day?
• There are over 7,000 different varieties so I’m certain you can find one that appeals to you! My favorite is the Gala apple. Remember to eat the peel even if you cook apples for apple sauce leave on the peal, please!