An Apple a Day… Health Benefits of Apples + Vegan Recipes

There are so many health benefits of apples, it really does pay to eat one every day! They’re low in calories and packed with vitamins, minerals, and fiber, making them nutritional powerhouses. They really can keep that doctor away.

How Do You Like Them Apples?

I usually usher in the autumn season by driving to New York State for a day of apple picking. This will the first year in well over a decade that I haven’t gone. Every September, my fridge gets stocked with more apples than you can shake a stick at. (If you’re into shaking sticks at things, that is.) Apples tend to get overlooked for flashier, more trendy produce such as pumpkins and figs, but these crisp and juicy fruits are packed with many health benefits, that they’re worth munching on daily.

Apple Nutrition

Apples are packed with nutrients!

Fiber 

One medium-sized apple contains about 4 grams of fiber, which is 17% of the recommended Daily Value.

Vitamin C

Apples are loaded with Vitamin C , an important antioxidant that has several important functions in the body, including increasing immunity, protecting cells, and maintaining healthy blood vessels, bones, and cartilage. 

Potassium

Apples are chock-full of potassium, which is known for its many health-health benefits. 

Quercetin

I take quercetin to help keep my allergies at bay, but it’s also known for its inflammatory, antiviral, anticancer, and antidepressant effects.

Catechin

This antioxidant may improve both brain and muscle function. 

Here are 6 health benefits of apples:

Increased Immunity

We already know the the Vitamin C found in apples helps to boost the immune system. It’s also believed that apples may impact the beneficial bacteria in the intestines, which can lead to increased immunity, as the immune system is largely housed in the gut.

Cancer Prevention

Studies have shown that apples’ high levels of flavonoids, quercetin, and naringin can help prevent lung, breast, colon and liver cancers.

Heart Health

Researchers have found that men and women who ate apples frequently had a lower risk of suffering strokes compared to people who didn’t eat apples at all. It’s believed that the antioxidants found in apples are the reason, as they help lower LDL cholesterol and inhibit inflammation. Apples’ soluble fiber has also been shown to lower cholesterol levels.

Blood Sugar Regulation

The pectin found in apples has been shown to lower the body’s need for insulin, and quercetin can help the body regulate blood sugar.

Weight Loss

Apples are low in calories, and their fiber content can help the body feel full. In studies, people who consumed apples felt satisfied afterward and reported less hunger than those who ate applesauce or drank apple juice. This led to eating less at meals, resulting in fewer calories consumed throughout the day.

Lower Asthma Risk

Studies have shown that the large amount of antioxidants in apples can help lower the risk of developing asthma. Separate studies have shown that children who had asthma suffered from less wheezing after drinking apple juice on a daily basis.

So there you have it! Apples are packed with nutrition and health benefits! As they’re always on EWG’s dirty dozen list, I recommend purchasing organic and local apples.

Some of my Favorite Apple Recipes Include:

Apple Pie Oatmeal 

Warm and comforting, this is the perfect breakfast to get you through those chilly autumn mornings.

Apple-Pecan Tempeh Salad

This recipe can be enjoyed on for lunch or dinner. Serve it on bread for a healthy sandwich or on a bed of mixed greens as a simple salad.

Farro Salad with Apples and Pecans

This a great side dish, but it can also be can enjoyed as a main dish for lunch or a light dinner.

Chickpea Waldorf Salad

A healthy, plant-based version of the classic, the salad is made with apples, walnuts, celery, and grapes, with a nondairy mayonnaise dressing.

Vegan Cheese and Apple Tartlets

These beauties are quick and easy to make, and they’re a fun fall appetizer! 

Date-Sweetened Caramel Apples

Caramel Apples are a quintessential autumn treat! They’re covered a dairy-free caramel-like sauce, dipped in crushed nuts, and then drizzled in melted chocolate.

Cinnamon Oatmeal Baked Apples

They’re a warm and cozy dessert for chilly evenings, and they’re terrific for breakfast, too!

Thanksgiving Harvest Pie

Made with apple, sweet potato, cranberries, and walnuts, this pie from Sweet Vegan Treats by Hannah Kaminsky is a perfect treat for fall get togethers.

Apple Crisp

This dessert does double duty as breakfast, too!

Apple Pie Smoothie

This healthy green drink is a terrific way to start the day, and it makes a great snack, too!

Autumn Apple Cider Sangria

Raise a glass and toast the best season of the year!