“An apple a day keeps the doctor away.” Though it’s not certain where this saying comes from, it’s commonly attributed to Ben Franklin. Some sources say it dates back a century earlier, and others trace variations of the proverb back as far as ancient Rome. Regardless of where this piece of wisdom originates, there is a lot more than a grain of truth to it.
Health Benefits of Apples
Apples are found in almost every grocery store today, with many colors, sizes, and varieties to choose from. Don’t be fooled by their ubiquity though; apples are a nutritional powerhouse contained in a durable and convenient package.
One major benefit of the various health-boosting properties of apples is relieving adrenal fatigue. Adrenal fatigue sufferers need a diet rich in nutrients with as little synthetic or processed material as possible, making the humble apple an excellent food to include.
There are many different health effects which make apples such a potent tool in the adrenal fatigue diet.
Apples contain quercetin, the most common of the flavonols, which has been shown to strengthen the immune system. Quercetin may also improve your capacity for exercise by increasing the availability of oxygen in the lungs. Studies have found that eating five apples a week could improve lung function, and one particular study found that cyclists were able to ride longer after taking quercetin supplements. Another study found that children with asthma who sipped apple juice had a marked decrease in their symptoms.
All apples are rich in flavanols and antioxidants, but one study rated the Granny Smith and Red Delicious varieties in the top 15 of the most powerful antioxidant foods. Apples are also a good source of vitamin C. While they may not pack the vitamin C of citrus fruits, one apple will still give you about 14% of your daily needs.
Apples are also high in pectin, a soluble fiber often used to make jellies and jams. Pectin offers a variety of health benefits, including easing constipation, diarrhea, and other digestive disturbances. It can also help stabilize blood sugar and may help prevent colon cancer. Pectin also binds with fats in the intestine to help lower cholesterol levels. The fiber in apples slows digestion, which helps you feel full longer.
Apples can also help with the detoxification process. Apples contain phlorizidin, a phytochemical that triggers bile production. This boosts the detoxifying effects of the fiber and vitamins in apples. Some evidence suggests this nutrient, only found in apples, may help increase bone density and protect against osteoporosis. Apples may even help lower levels of heavy metals in the bloodstream.
Eating apples may also help improve memory and cognitive function. A recent study found that mice who were fed apples had higher levels of acetylcholine in their brains and performed better on maze tests than those who were fed a typical diet.
Apples also provide vitamin A, phosphorus, iron, calcium, and potassium. In addition, they may be able to help prevent or reduce the symptoms of some skin conditions.
And this is a simple and tasty way to eat them.
Grilled Apple Recipe
- 1 Organic Gala or Granny Smith apple, cut in half and cored
- 1 tsp. organic butter
- Melt butter in a frying pan over medium heat.
- Put apple halves face down in frying pan.
- Cover and cook over low to medium heat until soft.
- If you’re trying to lose weight, this is a great low-calorie dessert. If you prefer sweet apples, choose a Gala apple. If you like your desserts a little more tart, go with a Granny Smith apple.
- If you need to stabilize your blood sugar, use a little more butter and add some cinnamon and chopped nuts.