Hidden Benefits of Apples
By Lizzie Streit, MS, RDN, LD
We all know the age-old saying “an apple a day keeps the doctor away.” Eating an apple every day may not literally keep you out of the doctor’s office, but there is some truth to this adage.
Apples are powerhouses of nutrients. They are loaded with fiber and, of course, taste delicious! Read on to learn more about the hidden benefits of apples and how you can include them in your weight loss meal plan.
Beneficial Compounds in Apples
The positive health effects that apples have stem from both the nutrients and plant compounds they contain. Here are some of the compounds in apples and the benefits they provide.
Quercetin: Quercetin is an antioxidant compound found in fairly high amounts in apples that exhibits anti-inflammatory properties in the body. Consuming quercetin from foods may be associated with a reduced risk of certain diseases, including type 2 diabetes and some cancers.
Flavonoids: Apples also contain many other flavonoids besides quercetin. In particular, they provide catechin, phloridzin, and chlorogenic acid, which act as antioxidants. These compounds appear to have beneficial effects on the immune system, helping you fight off illness.
Pectin: Pectin, a type of soluble fiber, is abundant in apples. In the body, it dissolves in water and becomes gel-like in the digestive tract. This promotes regular bowel movements and may help prevent diarrhea. Pectin can also influence immune cells in the gut and promote anti-inflammatory effects.
Vitamin C: Oranges, not apples, probably come to mind when you think of vitamin C. But apples are actually a decent source of this water-soluble nutrient. One medium apple provides over 10% of the daily value for vitamin C. Getting enough vitamin C is important for maintaining a healthy immune system and strong skin.
How to Eat More Apples
Not only are apples highly nutritious, but they’re also one of the most delicious fruits! You can incorporate apples into both sweet and savory dishes. Check out the following list for tips on eating more apples:
Add sliced apples to oatmeal. Start your day with a burst of nutrition by stirring apples into oatmeal. Add a sprinkle of cinnamon and a spoonful of nut butter to make it a balanced meal.
Use shredded apples in a slaw. Apples that have been shredded or cut into matchsticks make a great addition to healthy coleslaws. Combine shredded apples with cabbage, green onions, and an olive oil lime dressing for an easy slaw.
Try baked apples for dessert. Baked apples are a decadent sweet treat that still offers nutrients. Before baking, remove most of the core from the apple while leaving a little of it at the bottom to hold the filling. To make the filling, combine a little melted butter, cinnamon, rolled oats, and a touch of brown sugar. Stuff the apple with the filling, place in a baking dish, and bake for about 45 minutes at 400 degrees F.
Make apple “nachos.” You can use thinly slices apples as a base for dessert “nachos.” Spread out sliced apples on a plate, drizzle with melted dark chocolate and creamy peanut butter, then sprinkle with chopped nuts and flaked coconut. Bon appetit!
Note from Healthy For Life Meals: We love to incorporate apples into our recipes, like on the side of our Tuna Salad with Vegetable Soup and in our Pancakes with Apple Butter. Check out our menus and get started with our diet meal delivery to enjoy these delicious meals!