An Apple A Day
BY APRIL PASCARELLI
We have all heard the old proverb, “An apple a day keeps the doctor away." And with fall in full force and all things turning up apple, there could not be a better time to talk about this famous fruit. If you are sweet on apples, you probably know that now is typically the harvesting time. Maybe you have already gone to pick your own this season. Or perhaps you skipped out on the PYO and grabbed yourself a ready-made bag. Either way, it might be time for a refresher on which apples to choose, why this fruit is so good for you, and where you can find them in your juice bar favorites.
Take a stroll through any apple orchard and realize how tough it can be to find the apple of your eye. There's Red Delicious, Fuji, or Gala if you have a knack for sweet. Opt for good ole Granny Smith if you’re hankering for a tart and tangy taste (these also have the least amount of sugar). And if you must bake the pies (we know it comes with the territory), grab some Pink Lady, Cortland, or McIntosh to sweeten things up.
Of course, turning them into cider, crisps, pies, and doughnuts will most likely not steer you clear of the doctor. So, you could choose to skip out on the butter, sugar, and other inflammation-inducing ingredients and fuel up on this fruit in its most natural form instead.
Read on for a quick recap on why we just love the adored apple.
Nutrient-Dense
Apples are known typically for their high fiber content - making up about 20% of your daily value in fiber. They also boost your DV in vitamins A, C, and K, iron, and calcium. And they are host to a super important group of antioxidants known as polyphenols which help to protect your body from the damage of free radicals. They pack an average of 100-130 calories, zero grams of fat, and no sodium or cholesterol making them highly desirable to reach for (considering they may help with weight loss and regulating blood sugar). Just be sure to keep your apples unpeeled (that’s where the fiber is at) to gain the most punch per serving!
May help your heart
About those free radicals, there is a thought that these could play a part in apples being good for your heart and lowering the risk of heart disease. More specifically, it contains a flavonoid named epicatechin which may be responsible for helping to reduce blood pressure. Flavonoids have shown up in studies for lowering stroke risk and can help to reduce LDL cholesterol and atherosclerosis, plaque buildup in the arteries. And what about all that fiber? Well, the soluble fiber that they contain may help to lower blood cholesterol levels as well. They may get a bad rep due to their high (natural) sugar content but we think they’re just misunderstood - apples are overall good for you and your heart!
Gut health
Keeping your gut in check is a must since we now know that our gut is essentially the epicenter of our immune system. Apples contain pectin, a fiber that acts as a natural prebiotic feeding your gut microbiota (also known as the good bacteria). Research shows that by changing our gut microbiome for the better, we can help to protect against chronic diseases such as obesity, type 2 diabetes, heart disease, and cancer. Plus, all that pectin is soluble - it can slow down digestion and help you feel full (and help to control blood sugar). In addition, the insoluble fiber found in apples then moves food through your system faster. A win-win for digestion so eat up! Oh, and P.S…Researchers found that freshly harvested organic apples tend to have a more diverse bacteria colony compared with their conventionally grown counterparts. You know we are big on organic around here - this just proves one more reason why!
Brain Boost
Flavonoid-rich foods are not only good for your heart but can give your brain a boost, too! Studies of those who ate foods higher in flavonoids and those who did not over a span of more than 20 years show astounding results! Those who flaked out on the flavonoids were 2 to 4 times more likely to develop Alzheimer’s disease and other types of dementia. In particular, quercetin, a flavonoid most commonly found in apples, protects brain neurons from oxidative stress and damage.
Down to the Core:
The facts are in, and they sound a”peel”ing enough for us to fuel up on more apples. But before you go overboard, try to keep consumption to 1-2 per day. Because, like anything, even too much of a good thing can be bad for our bodies. But between your brain, belly, blood pressure (and so much more), apples should be one of your daily go-tos. Not only can they potentially help boost specific areas of the body but overall, they can help with disease prevention, immune support, and weight loss. So, how do you like them apples? They may not be guaranteed to keep the doctor away but adding more plant-based health foods to our diet sure can't hurt! Grab a basket and fill up on all the benefits anyway!
For added fun: In case you are wondering where to find your daily dose of apples at Juice On Main, we’ve got you. Grab one of these organic, cold pressed juices: Simple Green, Green Machine, 14 Karat, Beet Red, Gold Rush, Kale Envy, Rise ’n Shine, Zenergy, or Golden Sunset. Or grab our smoothie special this month, the Purple People Eater, for an added apple boost!