Apples. Another fall favorite!

You’ve probably heard the saying “an apple a day keeps the doctor away”. But how true is it? Is it just an old wives tale? Or is there some validity to it?

Health Benefits of Apples

1. High in Fiber – Every apple contains over four grams of fiber, making it an ultimate high-fiber food. The fiber found in apples helps make you feel full. It’s also important for detoxification.
2. Digestive Health – The pectin in apples helps regulate the body’s use of sugars and cholesterol. It also helps cleanse the blood and digestive tract. Pectin is considered a natural diuretic. It is a mild laxative that can help combat bloating and uncomfortable water retention.
3. High in Antioxidants – Apples are a very significant source of flavonoids. They also contain the compounds quercetin, catechin, phloridzin, and chlorogenic acid, which help fight free radicals and have anti-proliferative and beneficial cell-signaling effects.
4. Vitamin C – You can get about 14 percent of your daily Vitamin C intake from a medium apple. Vitamin C helps to fight free radical damage and protect DNA and cells from mutation and malformation. It is crucial for maintaining a healthy metabolism and repairing tissue in the eyes and skin.
5. Source of Boron – Apples are a great natural source of boron, which is a mineral that is very important for building strong bones, building muscle mass and supporting brain function.
6. Heart Health – The type of fiber found in apples, pectin, is known for lowering cholesterol levels.

Now, unfortunately, the Environmental Working Group (EWG) puts apples on the Dirty Dozen list. This means that they are high on the list of chemically sprayed fruits and vegetables. In fact, apples were the fruit with the highest number of pesticides! So…you definitely want to buy organic apples when shopping at the grocery store or farmers market.

Is it REALLY that important, though? The short answer…yes!

Many of the antioxidants found in apples are considered delicate. They are preserved best when the apples are eaten raw or lightly cooked. High temperatures can negatively impact an apple’s nutrients. So try to avoid any packaged foods made with apple. And when you use them in your kitchen, keep cooking them to a minimum.

What About Apple Cider Vinegar?

When talking about the health benefits of apples, we can’t overlook one of the best fermented, fast becoming popular health foods: apple cider vinegar. Apple cider vinegar benefits the body in so many ways. It can improve immunity, treat the gut, fight cravings and so much more!

1. Regulates Blood Sugar – One study showed that consuming apple cider vinegar decreased blood sugar levels on average by about 31% after eating white bread.
2. Cholesterol – Apple cider vinegar contains chlorogenic acids, which can help lower bad cholesterol by preventing it from accumulating in the bloodstream.
3. Lower Blood Pressure – The main component in apple cider vinegar, acetic acid, has been shown to reduce blood pressure levels and promote heart health.
4. Acid Reflux – Drinking apple cider vinegar may help provide relief from acid reflux by introducing more acid into the digestive track and prevent acid backflow.
5. Skin Health – Vinegar is known to have high antibacterial properties and has been shown to be effective against harmful bacteria. This makes apple cider vinegar pretty effective in reducing scars and improving acne. It also contains specific compound that inhibit the the growth of the strain of bacteria responsible for causing acne.
6. Disinfectant – Apple cider vinegar has amazing antibacterial properties. This makes it perfect for killing of germs and bad bacteria and keeping your home clean!

And, of course, what is a post about apples without ending with a delicious apple recipe!

Apple Cider Recipe

It’s spring time… and St. Patrick’s Day in the same month! It’s time to bring out the green! Green shirts, green decorations, green food… wait, what?

Yes, your first thought of green food MAY not be a pleasant one, but let me reassure you: Green is such a delicious color! There are so many great healthy foods and recipes you can make. So when you plan your next St. Patty’s day party (or even just a spring get together) and you want to go all out with color of the season… you’re covered!

• Avocados – A great source of healthy fats, protein and fiber, there are so many delicious dishes you can make with avocados. From smoothies, to brownies, to chocolate mousse, to the ever popular guacamole.
• Broccoli – Raw or cooked, this green vegetable is high in calcium and good for your eyes. Place them on a vegetable tray to serve to guests or serve them cooked with a little bit of sea salt sprinkled on top.
• Cucumbers – This green vegetable is great for hydration and detoxification. Throw some slices of cucumber and limes in some water for a nice hydrating drink.
• Green Apples – Top the slices with cinnamon and you have a sweet and nutritious dish that can help your heart and digestive system.
• Green Cabbage – Cabbage feels like a must-have on St. Patrick’s day. It is also very good for you, giving your body some much needed iron and vitamin C.
• Green Tea – There is more than one type of green tea… but whatever kind, and whether you drink it hot or cold, it boosts your heart health, brain health and helps weight loss. So make a cup, try adding lemon or orange juice for a refreshing burst of flavor… or, if tea is not your thing but you still want the benefits, you can try adding some chilled green tea to ice cream, or make a green tea and mango smoothie.
• Limes – Boost your immunity and enjoy some refreshing drinks (limeade is a favorite) AND dessert. It’s a win win!
• Spinach – A fresh garden salad on a spring day is so refreshing. Toss in some fresh kale for some added antioxidants and detox ability.

Now that we have had our daily dose of fruits and vegetables, it is time for dessert. Have some mint… and add it to your ice cream!

Mint Chocolate Chip Ice Cream

A few other delicious green foods you can add to the list are honeydew, kiwi, green beans and asparagus.