An apple a day: What makes apples so healthy?

An apple a day: What makes apples so healthy?

You’ve probably heard the proverb “An apple a day keeps the doctor away.” This saying was first recorded in Wales during the 1860’s with the original wording “Eat an apple on going to bed, and you’ll keep the doctor from earning his bread.” Clearly apples have been recognized as a health food for a very long time, and for good reason. 

Apples are one of the most cultivated and consumed fruits on the planet. They are very rich in antioxidants, flavonoids and dietary fiber, which elevates the humble apple to the rank of bonafide superfood. Studies suggest that apples may help reduce the risk of developing medical conditions like cancer, hypertension, diabetes, cardiovascular disease and more.

Here is a snapshot of the nutrition packed into each apple: 

  • Vitamin C: powerful antioxidant known for fighting free radicals and protecting the body against infectious agents 
  • B Vitamins: B-complex vitamins play an important role in keeping red blood cells and the body’s nervous system healthy 
  • Dietary fiber: key for smooth digestion and controlling blood sugar, fiber may also help prevent certain diseases as well as impede bad cholesterol  
  • Polyphenolic compounds: these phytonutrients help protect against the negative effects of free radicals 
  • Minerals: apples contain important minerals like calcium, potassium and phosphorus, which are critical for many functions including maintaining bone density, nerve health and proper cellular function   

The best way to keep apples’ nutrition intact is to eat them raw since cooking can result in the loss of certain nutrients. Having said that, cooked apples are still a very wholesome food that can contribute to maintaining good overall health. For the best nutritional bang for your buck when cooking with apples, try to avoid using refined sugar and opt for whole-wheat substitutes where possible. Keep fats to a minimum and banish hydrogenated oils completely. Add extra nutrition by combining apples, cooked or raw, with other fruits, vegetables, pulses and grains.

Here are a few of our favorite healthy apple recipes:

Easy applesauce

SugarBee® apples are so deliciously sweet, this recipe doesn’t require any added sugar to make the perfect applesauce.

Source: Chelan Fresh

Apple oat waffles 

Only 5 ingredients and no refined flour or sugar! This easy-peasy apple waffle recipe will have your family singing at breakfast.

Source: Chelan Fresh

Apple fennel salad

We love this raw crispy salad with its citrusy vinaigrette. Granny smiths offer a burst of acidity and keeps the salad light.

Source: Chelan Fresh

Apple pumpkin and chipotle chili

Make the veggie chili version of this original and hearty dish to cut down on cholesterol and increase fiber content. It’ll become a family favorite!

Source: Chelan Fresh

Baked Rockit™ chips

Only 5 ingredients are needed to make this crispy and tasty snack. Zero oil and just enough sugar to please everyone’s sweet tooth.

Source: Chelan Fresh 

Roasted salad with Rockit™ apples

Combine the nutritional benefits of apples with roasted vegetables like sweet potato and kale. A protein-packed feast thanks to added lentils.

Source: Chelan Fresh

Apple sweetheart “sandwiches”

Proof that healthy can also be decadent and fun! These easy-to-make sandwiches are bursting with antioxidants.

Source: Chelan Fresh

Morning glory overnight oats

Maple syrup and pineapple juice sub in for refined sugar in our tasty overnight oats recipe loaded with apple superfood goodness.

Source: Chelan Fresh

Apple pumpkin smoothie 

Blending the apples raw helps to maintain their nutrition. A perfect way to get your day off to an energetic start!

Source: Chelan Fresh

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