An apple a day

Although an apple is quite a common fruit, it offers more than just a juicy, crunchy snack fix. Apples are bursting with nutrients and a variety of diverse flavors from sweet to sour, and the advent of fall is the perfect time to pick some apples and add them to your daily menu. According to the U.S. Apple Association, Idaho is among one of the top 10 apple producing states.

Apples have a rich history in folklore and mythology, serving as a symbol of love, temptation, and immortality. They are thought to have originated in Middle East and Southeast Asia.

The classic phrase “an apple a day keeps the doctor away” may have some merit when it comes to health. Apples are a rich source of the plant compound quercetin, found largely in the skin of the apple. Quercetin is a type of antioxidant that can help regulate blood sugar after meals by delaying the surge of glucose (sugar) into the bloodstream.

The antioxidant capabilities of polyphenols found in apples and other fruits can also help prevent cancer, Alzheimer’s disease, and asthma. Some research shows that regular apple consumption can alter bacteria in the gut, boosting proliferation of good gut bugs needed to prevent infection and maintain health. Apples can also help lower LDL (“bad”) cholesterol through their soluble fiber and antioxidant content. One study by Ohio State University showed that daily apple consumption for 4 weeks reduced blood levels of oxidized LDL cholesterol (a marker of heart disease) by 40 percent.

Other studies show that regular apple eaters maintain trimmer waistlines. An article published in the Journal of the American Medical Association in May 2015 concluded that while an apple a day may not keep the doctor away, it resulted in a small number of folks using less prescription medications.

Although there is not one “miracle” food, there’s no question that we should be consuming more fruits and vegetables, including apples. Toss sliced apples into oatmeal or salads, bake in the oven with cinnamon for a tasty fall treat, or enjoy as a snack paired with protein such as string cheese or peanut butter. The possibilities are endless!

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Natalie Colla, CDE, RDN, LDN. Natalie is a diabetes educator and registered dietitian at Kootenai Clinic Diabetes & Endocrinology.