The one superfood you should eat everyday: Apples

by Danielle Omar, MS, RD
The one superfood you should eat everyday: Apples


As the saying apple a day keeps the doctor away!

Apples are one of the original superfoods. They pack a powerful antioxidant punch, are rich with vitamins and minerals, and are a great source of fiber. This delicious and versatile fruit does it all!

Apples & Their Health Benefits


Apples are a great go-to snack when you’re counting calories. One medium-sized apple is just under 100 fiber-rich calories that will keep you full and satisfied longer than most other fruits. Fiber is important in your diet because it keeps your gut healthy and reduces your risk of developing heart disease.


Epidemiological studies (the type that studies populations of people) have also linked apple intake with reduced risk of some cancers, asthma, and diabetes. When studied in the lab, apples prove to be strong antioxidants that inhibit cancer cell growth, decrease free radical formation, and lower cholesterol.


An apple a day might keep you away from the doctor’s office because they contain immune-boosting Vitamin C, ranging from 15-25% of your daily needs.

Add Apples to Your Diet

You might be surprised to learn that there are more than 7,500 varieties of apples! Each variety has a slightly different antioxidant profile, so don’t grab the same type of apple every time you buy. My favorite is the honeycrisp! I can’t wait for apple season so I can bite into one of those babies! Other common apple varieties include Red Delicious, Golden Delicious, Gala, Fuji, Granny Smith, Braeburn, Honeycrisp, Cripps Pink and Cameo.

Apples are more than just a simple go-to snack. They can be enjoyed at every meal. Below is a sample of how you can enjoy this super fruit any time of the day!


For breakfast, warm up to this //" target="_blank">delicious apple pie oatmeal and sprinkle in your //">Cal-EZ for an added boost of calcium and vitamin D too:

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As a snack, try this light and //" target="_blank">creamy apple salad that pairs yogurt with sliced apples and walnuts:

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For lunch, chopped apples add crunch and sweetness to any salad. I love this sliced //" target="_blank">cauliflower and green apple salad with fennel:

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For dinner, this //" target="_blank">slow cooker chicken with caramelized apples and onions is a sure bet!

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You can even add apples to your favorite cocktail, like in this //" target="_blank">fall-inspired sangria:

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Let’s not forget dessert! These //" target="_blank">glazed apple peanut butter cookies will definitely hit the spot.

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What are some of your favorite apple snacks or recipes? Let me know in the comments!