Good for brain and body: Why you should eat more apples, plus healthy recipes
From Sir Isaac Newton’s famed falling apple inspiring his theory of gravity to the familiar adage “An apple a day keeps the doctor away,” this fruit has long been associated with knowledge, health and longevity. Greek mythology tells of the golden apples of immortality, while in Norse mythology, the gods maintained their youth with apples.
It turns out these stories have some basis in science. The humble apple is jam packed with nutrients, with benefits for heart, brain and digestive health, just to name a few. If you’re not doing so already, here’s why you should make apples a regular part of your Diet:
1. Rich in fiber
A medium-sized apple contains around 4 grams of fiber, which promotes healthy digestion, regulates blood sugar levels and helps maintain a healthy weight. Apples contain both soluble and insoluble fiber, which work together to keep your digestive system running smoothly.
2. High in antioxidants
Apples are loaded with antioxidants, including flavonoids like quercetin, which can help reduce chronic inflammation and lower risk for chronic conditions such as heart disease, Diabetes, arthritis, Cancer and even Alzheimer’s disease. (For more foods that help to reduce inflammation, read our story here.)
3. Heart-healthy
The fiber and antioxidants in apples contribute to heart health. Studies have shown that regularly consuming apples may lower cholesterol levels and reduce the risk of Stroke. The flavonoids in apples are also good for blood pressure.
4. Supports weight management
Thanks to their high fiber content and water density, apples are both filling and low in calories, making them a good snack for managing weight. And, as reported here, research also suggests that apples may help to reduce Body Mass Index (BMI), which is a risk factor for heart disease.
5. Improves gut health
Apples contain pectin, a type of soluble fiber that serves as a prebiotic, feeding the beneficial bacteria in your gut. A healthy gut microbiome is linked to a myriad of health benefits, including improved immunity, better digestion and mood regulation. (For more, read our story on How a healthy gut boosts longevity, plus tips to get your gut in top shape.)
6. A boost for brain health
Research suggests that the antioxidants in apples may help protect brain cells from oxidative Stress and inflammation, both of which are linked to neurodegenerative conditions like Alzheimer’s disease.
Getting your daily dose
Apples, of course, are delicious all on their own! Or, for a tasty snack, it can be as simple as dipping apple slices in hummus, honey or peanut (or almond) butter. You could also slip a few slices into your favorite sandwich or smoothie.
Here are a few other ideas for snacking or a light meal:
Apple and cinnamon overnight oats
This easy, no-cook breakfast is just the thing for busy mornings. Combine rolled oats, almond milk, grated apples, cinnamon and a touch of honey in a jar. Let it sit in the fridge overnight, and in the morning, you’ll have a delicious, fiber-packed breakfast ready to go.
Baked apple chips
For a crunchy, guilt-free snack, try making baked apple chips. Simply slice apples thinly, sprinkle them with cinnamon, and bake at a low temperature (200 degrees F) for about two hours, until they’re crisp. These make for a healthy alternative to potato chips and satisfy your sweet tooth without added sugar.
Apple and walnut salad
Apple slices add a refreshing crunch to your salad. Toss them with mixed greens, walnuts, and a light olive oil and lemon vinaigrette. The sweetness of the apples pairs beautifully with the earthy flavor of walnuts and the tangy dressing.
Apple quinoa breakfast bowl
For a nutrient-dense breakfast, combine cooked quinoa with chopped apples, a sprinkle of cinnamon, and a handful of chopped almonds. Drizzle with maple syrup for a hint of sweetness. This bowl is packed with protein, fiber and healthy fats, perfect for starting your day right.
Stuffed baked apples
For a healthy dessert, try baked apples stuffed with oats, raisins, and a dash of cinnamon. Core the apples, fill them with the oat mixture, and bake at 350 degrees F. for about 30 minutes or until soft. It’s a naturally sweet treat that’s full of fiber and antioxidants.
More on how the foods you eat can boost health and longevity:
The long haul: Top foods (and other tips) to build better bones
Foods to help ease joint pain – and give your overall health a boost while you’re at it
Healthy hacks: Easy ways to add more longevity foods into your diet
Nutritional Superheroes: Serve up flavonoid-rich foods to boost longevity
The role of protein quality in combatting age-related muscle loss
Content on this site is for informational purposes only and is not a substitute for professional medical advice. Always check with your qualified healthcare providers with any questions or concerns regarding a medical condition.
