The apple, a bright crunchy pome fruit, comes in a variety of shapes, colors, flavors and textures, and is one of the most widely-consumed fruits in the United States.  

Apples are delicious on their own but can also be added to a variety of sweet or savory dishes. And if that wasn’t reason enough to eat “an apple a day”, they have also been linked to incredible health benefits such as improving gut health, controlling blood sugar, lowering LDL & triglyceride levels, and reducing risk of stroke (up to 52%!), high blood pressure, diabetes, heart disease, obesity, neurological disease and some cancers.

These health benefits are attributed to their high levels of antioxidants (flavonoids) and fiber content (both soluble and insoluble). Flavonoids found in apples help protect neurons from oxidation, thereby helping to reduce risk of dementia and Alzheimers disease. Fiber slows digestion and the absorption of sugar into the bloodstream. This helps to keep you satiated longer and less likely to overeat – therefore helping you to maintain a healthy weight or even assist with weight loss. It also helps to improve blood sugar levels, decrease insulin resistance, and even lower risk of developing type 2 diabetes. The antioxidants and fiber in apples also help to support a healthy immune system and gut microbiome. Hot tip – always leave the skin on when eating an apple, as it contains over half of the fruit’s fiber!

When purchasing apples, be sure they are firm to the touch, with no bruising, cuts or soft (mushy) spots. To optimize freshness, keep refrigerated and always buy local when possible.

Although apples do boast a ton of health benefits, like all fruits, moderation is key. They do contain about 19g of sugar which can lead to weight gain if you eat too many. Additionally, they are one of the most highly sprayed crops, so the pesticide residue on conventional apples is quite high. When possible, choose organic and always wash well before you eat them – especially since you’ll be eating the skin as well.