The one superfood you should eat everyday: Apples

Danielle Omar, MS, RD Calcium and Bone Health Leave a Comment

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As the saying goes…an 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

GUT HEALTH & REDUCED HEART DISEASE RISK

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.

WARD OFF CANCER, ASTHMA & DIABETES

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.

STAY HEALTHY & AVOID LINGERING COLDS

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!

BREAKFAST

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

Image and recipe by YellowBlissRoad.Com

Image and recipe by YellowBlissRoad.Com

SNACK

As a snack, try this light and creamy apple salad that pairs yogurt with sliced apples and walnuts:

Image and recipe by TheSeasonedMom.com

Image and recipe by TheSeasonedMom.com

LUNCH

For lunch, chopped apples add crunch and sweetness to any salad. I love this sliced cauliflower and green apple salad with fennel:

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Image and Recipe by FoodConfidence.com

DINNER

For dinner, this slow cooker chicken with caramelized apples and onions is a sure bet!

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Image and Recipe by SlowCookerGourmet.net

COCKTAIL

You can even add apples to your favorite cocktail, like in this fall-inspired sangria:

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Image and Recipe by HealthyAperture.com

DESSERT

Let’s not forget dessert! These glazed apple peanut butter cookies will definitely hit the spot.

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Image and Recipe by HealthyAperture.com

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