Oh how I love the changing of the seasons! Upon awakening each morning, I glance out my bedroom window and
quickly take note of what the outside weather might bring. Seeing the green summer leaves now quickly turning into a beautiful array of fall hues instantly brings a smile to my face and puts a jump in my step. Motivated to move, I meander downstairs with Orbit, my Great Dane, and we head outdoors. Together we watch the colorful foliage fall softly to the ground, listen to the numerous birds happily chirping from a distance and breathe in the fresh crisp early morning air.
Hopefully, as suggested in my last blog, you have tended to your edible gardens, cleaning and protecting them for their winter rest. If you are fortunate enough to have an apple tree or two, there is one last undertaking to complete before frost sets in … harvest your fall bounty! If you do not have fruit trees, fret not, as the local farmers markets are ideal places to fill your needs. They are also a great way to get introduced to many new apple varieties as farmers usually offer taste testing at their booths.
Did you know there are over 7,500 varieties of apples? Because they are so readily available nowadays, they may surprisingly be overshadowed by other produce. In case you need a reminder as to why they are a great food to “grab and go”… here are five reasons why you should reach for that “apple a day!”
1. Calories. An average-size apple (3” diameter) has only 95 calories and counts as one cup of fruit. That’s a quick start in fulfilling the recommended servings of two cups of fruit per day based on a typical 2,000 calorie meal plan!
2. Soluble fiber. A medium-size apple provides four grams of soluble fiber. This fiber attracts water and forms a gel as it dissolves, slowing down digestion and delaying the stomach of emptying. This in turn provides a prolonged feeling of satiety, which may aid in weight control. Blood sugar levels, insulin sensitivity and diabetes may also benefit from the slower release of gastric emptying, as it moderates the peaks and valleys of blood glucose and insulin demands. Additionally, soluble fiber may help decrease the bad blood cholesterol known as “LDL,” as the absorption of dietary cholesterol is disrupted, and the GI tract can more readily eliminate it from the body.
3. Insoluble fiber. This fiber also attracts water but instead of dissolving, it remains pretty much intact, creates bulk within the intestinal tract and expedites transit needed for elimination. Insoluble fiber also offers relief from constipation or irregularity.
4. Antioxidants. Apples are a good source of antioxidants and phyto-nutrients such as flavonoids and polyphenols. Studies have suggested that these compounds may help prevent cardiovascular disease and decrease stroke risk. They help prevent the oxidation of LDL cholesterol, which forms free radicals that contribute to inflammation within the artery walls.
5. Nutrients. Apples provide Vitamin C, and contain no saturated fat, cholesterol or sodium. They also contain B-complex vitamins, potassium, phosphorus and calcium as well as protein. Remember to eat the skin! This is where many of the health benefits are found.
Keep in mind that The Environmental Working Group has listed this fruit among the “Dirty Dozen,” meaning it tends to hold onto pesticides more readily than other foods.
If you cannot buy organic, make sure to wash the fruit well, or peel it.
The next time you reach for something quick and easy to eat, don’t overlook the obvious … Grab a fresh picked crisp apple while they are in peak season! Need some recipes ideas? Click here.
