As the cooler fall temperatures replace the sweltering summer haze, there is no better time to enjoy this season’s bounty of delicious, juicy apples! You may be familiar with the expression of eating an apple a day will keep the doctor far away. There is increasing evidence to justify the cardiovascular health benefits of consuming this shiny, crispy fruit. But, eating your way through apple pies isn’t the best route to heart health. Instead, toss that artery-clogging crust, shine those apples, and nibble your way into sweet longevity!
Apple Picking
This tart and juicy fruit is the perfect treat to satisfy your sweet tooth. Packed with phytonutrients, apples can help you maintain healthy blood sugar levels. Apples have a treasure trove of antioxidants that can help reduce glucose absorption and stimulate insulin receptors. In order for sugar to enter our cells from the bloodstream, insulin receptors must bind together with the hormone insulin, to enable sugar to pass through the cell. Research indicates that polyphenols in the apple, like quercetin, can have a positive effect on insulin sensitivity and carbohydrate metabolism. Quercetin also benefits us with its anti-inflammatory properties by reducing levels of C-reactive protein; when elevated, this protein can increase the risk for heart disease. Find out more about quercetin in the Natural Health Dictionary.
Apples are also an excellent source of the fat-soluble fiber pectin, which partners with polyphenols, contributing to reduced triglycerides. This nutrient interaction may be responsible for the cardiovascular benefits of apples. Whether you enjoy biting into a great Granny Smith or prefer a mouthwatering Macintosh, your taste buds and heart will jump for joy!
One a Day Keeps Hunger at Bay
To increase satiety, research suggests that it is best to consume apples in their whole food form. Recent studies compared the intake of whole apples to the intake of applesauce and apple juice. The researchers discovered that less hunger and greater satisfaction was reported after consuming the whole apple. In addition, when eating a medium apple about 15 minutes prior to a meal, calorie intake of that meal decreased by 15%. Whole apples take longer to chew and eating the skin contributes to a higher fiber intake. Apple juice, however, lacks the texture and fiber of whole apples. And some applesauce contains added sugars and lacks the beneficial skin of whole apples. When possible, enjoy apples in their whole, natural form.
Apple of My Eye
Some preliminary research suggests that apples may benefit those with age-related illnesses such as macular degeneration of the eye and Alzheimer’s disease. Other studies have demonstrated that the antioxidants and anti-inflammatory properties in apples may decrease the risk for asthma. In addition to such vast health benefits, apples have also been associated with lung cancer risk reduction. Discover more about apples in the Natural Health Dictionary.
This versatile fruit can be consumed alone or added to your favorite meals and recipes. Try the following simple and healthy treats to boost your longevity.
Chunky Applesauce Recipe
- 2 Granny Smith apples (optional to peel the skin)
- ¼ cup water
- 1 tsp vanilla extract
- 2 cloves
- zest of one lemon
- juice of 1 lemon
- honey or stevia (optional)
Wash apples well. Core the apples and chop them into about ¼ inch cubes. Combine apples with all of the ingredients (except honey or stevia) into a saucepan and cook on low-medium heat until apple softens, about 15 minutes. Turn heat off and set mixture aside to cool. Remove the cloves and with a masher, roughly mash the applesauce until you reach your desired consistency. Drizzle with a touch of honey or stevia if desired for some added sweetness. Enjoy alone or add to your favorite hot grain cereal or yogurt for a tasty and nutritious meal or snack!
PB & Apple Sandwich
If you love peanut butter and jelly sandwiches, but don’t love all the sugar and calories that comes with the jelly, try this simple trick. Spread your favorite natural nut butter—almond, cashew, or peanut butter—onto a whole grain piece of toast. Instead of jelly, add thin slices of your favorite apple and enjoy the sweet, crisp flavor of a juicy apple, with the buttery texture of a tasty nut butter!
I hope that you will enjoy the variety of delicious apples all season long!
Much of the information in this article come from The Natural Health Dictionary, a comprehensive guide that answers all your questions about natural remedies, healing herbs, longevity foods, vitamins, and supplements. Also, you can find more ways to live a long and healthy life in Secrets of Longevity: Hundreds of Ways to Live to Be 100, which is now available on Kindle.
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May you live long, live strong, and live happy!
—Dr. Mao
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