Does an apple a day really keep the doctor away?
Apples are a potent, nutrient-dense “healing” food loaded with antioxidants, fiber, and phytochemicals that support overall health, reduce inflammation, and lower the risk of chronic diseases. Consuming them regularly helps improve gut health, regulate blood sugar, boost heart health, and potentially prevent cancer. Eating apples also helps manage weight by increasing fullness from all the fiber and pectin that moves slowly through the digestive system. The pectin in apples also acts as a prebiotic, feeding the gut microbiome that supports the body’s overall immunity.
Most of the antioxidant power of apples are in the peel. The skin contains 2-3 times more fiber and antioxidant nutrients than the flesh. This is because the skin is the fruit’s first line of defense against the outside world. Eating apples provide our bodies with the antioxidants we need to enhance our own immune system. Indeed, researchers found something in the peels of apples that appears to reactivate a tumor-suppressor gene called maspin. Maspin is one of the tools your body appears to use to keep breast cancer at bay. So, consider adding one to two medium-sized apples or about a dozen dried apple rings to your daily diet.
Here is a simple recipe for a sweet treat that includes two apples per serving (from the book Eat to Live by Dr. Joel Fuhrman.
Superfood Breakfast Bites
2 apples, chopped ¼ cup raisins (optional) 2 tablespoons water or apple juice 2 tablespoons ground flaxseed (optional) ¼ teaspoon cinnamon 1 whole-wheat pita, split and separated
Heat the apples, raisins (if desired), and water or juice over low heat for 5 minutes, stirring frequently. Remove from heat and mix in flaxseed and cinnamon. Cut pita in half and fill with apple mixture. Toast in the toaster oven on high for 3 minutes. Recipe can be used with other fruits, like pears or peaches, too.
