Written By Miranda Regalado
As the leaves start to turn to all shades of fall, local markets are filled with new flavours and a variety of colours as well. Such is the case with apples, which are thriving this season. It is a wonderful sight to be welcomed by many baskets of different types of apples, from the sweet and savory reds to the tangy and delicious greens. I can say there’s an apple for everyone.
We can consider ourselves lucky to have a great apple orchard in the area, like Crunican Orchards. A visit there is a whole learning experience, given the variety of apples they harvest. Now let’s establish some common ground. This delicious fruit is considered nutrient-dense, meaning that it carries a lot of nutrients per serving. One medium apple offers 10% of the daily value for Vitamin C, 5 grams of fiber, and provides copper, potassium, and vitamins K, E, B1, and B6, among others. On top of that, they are rich in polyphenols, an important group of antioxidants. To get the most out of them, experts recommend eating them with their skin on, where the majority of the polyphenols and fiber are contained.
One of the apples’ most recognized benefits is the impact they have on heart health. Researchers found that eating between 100-150 grams per day is linked to lowering the chances of heart disease and improving factors like blood pressure. One reason they are able to produce such an impact is thanks to their soluble fiber (pectin), which also helps us with digestion, draws water to our gut, and improves bowel movement.
Highlighting the benefits of polyphenols, quercetin helps us regulate our immune system and reduce inflammation. It could also make apples effective against bronchial and allergic asthma, since studies have shown quercetin to be suitable to treat allergic inflammatory diseases. Another fact worth mentioning is that studies have shown a reduction in type 2 diabetes risk by 28% associated with the consumption of 2-6 apples per week. It is important to mention that more studies should be done, and these facts do not supersede any particular treatment.
The best news is that adding apples to your daily routine is simple and delicious. Enjoy them raw as a snack, toss them into salads, bake them into comforting desserts, or sip on a warm apple-infused tea. Apples are more than just a fall favorite—they’re a versatile fruit with a wealth of nutritional and health benefits. Whether you’re inspired by scientific studies or drawn to traditional holistic uses, apples can be a powerful ally in your journey toward better health this season.
