An apple a day keeps the doctor away!
They say that “an apple a day keeps the doctor away,” and this saying didn’t come out of nowhere. There are many benefits to eating apples, from health reasons to the fact that they simply taste good!
Apples are one of the most popular fruits in the world[i], and with good reason. They taste great, have a wonderfully satisfying crunch, and – to top it all off – they’re good for you!
When Autumn arrives each year, apple picking and baking are some of my favorite activities, not to mention drinking apple cider! It is something that I look forward to each year.
Most families love to bring their children to an orchard and spend a day hand-picking apples. It’s a yearly tradition for a lot of people, and one that’s been happening for generations in many regions around the world.
However, did you know that, surprisingly, apples are not native to North America?
A BRIEF HISTORY OF APPLES
Apples originated in Kazakhstan, which is in central Asia, east of the Caspian Sea. In fact, the capital city of Kazakhstan, Alma Ata, can be translated to “full of apples.”[ii] By 1500 BC, apple seeds had been carried throughout Europe and cultivated by Romans, Etruscans, and Greeks.
French Jesuits brought the first apple trees to North America in the late sixteenth century[iii]. When the Pilgrims settled in what is now Massachusetts in 1620, they brought young apple trees from England with them. Soon orchards were being planted throughout New England and eventually across the continent.
Apple orchards flourished across North America. In 2021, the United States apple crop totaled just over 10.5 billion pounds and apples are now the most consumed fruit in the country[iv].
Soon apples became not just a popular food and an Autumn tradition, but a symbol of health as well. In fact, versions of the phrase “an apple a day keeps the doctor away” have been around for hundreds of years[v].
The truth is, there are a lot of health benefits to eating apples.
THE BENEFITS OF EATING APPLES
The ursolic acid in the apple peels can help to burn calories and regulate blood sugar levels while the fiber is being digested.
Apples are very nutritious, and they can make up a key part of a healthy diet[vi]. In fact, an apple contains about 30 nutrients. Two of the main ones are Vitamin C and phytochemicals such as quercetin, catechin, chlorogenic acid and anthocyanin. These can protect our cells from the damage of free radicals, preventing chronic health problems such as cardiovascular and inflammatory diseases, cancer, and many other illnesses and issues[vii].
Eating an apple with the peel is not only is beneficial for weight control, but also it helps you feel fuller. Plus, the ursolic acid in the apple peels can help to burn calories and regulate blood sugar levels while the fiber is being digested[viii]. This is a great reason to eat an apple as a snack rather than another food.
Plus, apples function as a natural toothbrush. It is good to have couple slices of apple after a garlicky meal, for instance, as it can help to freshen your breath. The natural acid in apples has sterilizing affect that helps with bad breath[ix].
Not only are there many health benefits to eating apples, but they’re also a very versatile fruit. They can be carried around and eaten raw, they can be cooked, they can be baked, they can be juiced, and much more.
One of the most interesting things about apples is that they also pair perfectly with so many other foods!
FOODPAIRING WITH APPLES
APPLES & FISH
Since apples contain pectin, when prepared together with fish such as eel, herring, or white fish, this combination can help to stop diarrhea. On the other hand, you may not want to eat apples with sardines, as this may cause physical discomfort[x].
Apples go great with many types of dairy as well, such as cheddar cheese, cottage cheese, ricotta cheese and several other cheeses[xi]. Plain yogurt works great as well[xii]!
And, of course, eating apples with peanut butter or other nut butters is a classic snack[xiii].
Apples are also commonly used in juicing. Here are a few popular combinations for juicing apples:
APPLES & ALOE VERA
This is a perfect pairing to quench your thirst on a hot day. This pairing can strengthen your spleen as well.
Usually in the early fall, we still have some tomatoes to harvest, and this is a perfect combination!
APPLES & TOMATOES
Apple and tomatoes are rich in flavonoids, organic acids, and potassium. Hence, apple tomato juice may aid digestions and boost your immune systemx.
Apple and carrots together may cause thyroid enlargement.
During my research for this article, I came across something interesting. It is not suitable to pair APPLES & CARROTS together, even though both contain many nutrients. Putting them together may cause thyroid enlargement, due to production of thiocyanic acid and hydroxybenzoic acid after ingesting these fruits together.
Do you like to juice apples together with carrots? What do you think about this?
APPLES & PEACHES
APPLE & CUCUMBER
One of my favorite combinations is APPLES & PEACHES together. The fruitiness of a peach, along with the crunch and sweet and sour of both fruits, makes for a great glass of fruit juice. Both fruits are packed with nutrients and fiber, they are rich in antioxidants, and they can help to relieve constipation as well. The pairing of APPLE & CUCUMBER have the similar nutritional benefits.
On the other hand, it’s suggested to consume these combinations in moderation, because it may also cause bloating and flatulence.
Anyway, one of my favorite desserts is apple crisp. I would like to share an Apple Peach Crisp recipe with you. This pie is perfect for an Autumn day and it’s packed with vitamins, nutrients, and other health benefits too!
APPLE PEACH CRISP
This recipe can be easily made to be gluten free, substituting with gluten free flour, and use margarine or nut butter for vegan. I hope you’ll enjoy this simple yet delicious recipe.
Makes: 6-8 serving.
Ingredients:
Filling:
3 Apples of choice, peeled and diced
3 Yellow peaches, peeled and diced
½ cup Sugar
2 tsp Ground cinnamon
½ cup Butter, softened
1 cup Quick-cooking oats
1 cup All-purpose flour/ GF Flour
1 cup Brown sugar
1 tsp Vanilla extract
Steps:
Preheat oven to 350°F.
In a mixing bowl, stir together apples, peaches, sugar, cinnamon, and cornstarch. Scoop mixture into 6 to 8 individual oven safe dishes or a 9”x11” casserole baking dish.
In another mixing bowl, blend butter, oats, flour, brown sugar, vanilla extract.
Distribute crisp toppings on fruit mixtures.
Baker for 25 minutes for individual bowls or 45 minutes for the casserole dish.
Serve warm or cold, with a scoop of your favorite ice cream.
References: [i] World Atlas. Retrieved 2022, August 18, Most Popular Fruits In The World. https://www.worldatlas.com/articles/the-most-popular-fruit-in-the-world.html [ii] North Carolina Historic Sites. Retrieved 2022, August 13, Origins of Apples. https://historicsites.nc.gov/all-sites/horne-creek-farm/southern-heritage-apple-orchard/apple-history/origins-apples [iii] North Carolina Historic Sites. Retrieved 2022, August 14, Origins of Apples in America. https://historicsites.nc.gov/all-sites/horne-creek-farm/southern-heritage-apple-orchard/apple-history/origins-apples-america [iv] Agricultural Marketing Research Center. Retrieved 2022, August 18, Apples https://www.agmrc.org/commodities-products/fruits/apples [v] The Washington Post. Retrieved 2022, August 18, History behind ‘An apple a day’ https://www.washingtonpost.com/lifestyle/wellness/history-behind-an-apple-a-day/2013/09/24/aac3e79c-1f0e-11e3-94a2-6c66b668ea55_story.html [vi] WebMD. Retrieved 2022, August 18, Apples; Nutrition & Health Benefits. https://www.webmd.com/food-recipes/benefits-apples [vii] Harvard T.H. Chan. Retrieved 2022, August 14, The Nutrition Source: Apple. https://www.hsph.harvard.edu/nutritionsource/food-features/apples/ [viii] Healthline. Retrieved 2022, August 14, Do Apples Affect Diabetes and Blood Sugar Levels? https://www.healthline.com/nutrition/apples-and-diabetes [ix] Croasdaile Dental Arts. Retrieved 2022, August 15, Use these pantry items to get rid of bad breath. https://www.croasdailedentalarts.com/blog/at-home-bad-breath-remedies/ [x] 2016 00cha.com. Retrieved 2022, August 16, Apples can't be eaten with anything. What are the benefits and taboos of eating apples? https://shiwuxiangke.00cha.com/pingguo.html [xi] Produce Made Simple. Retrieved 2022, August 18, What Goes Well With Apples? https://producemadesimple.ca/goes-well-apples/ [xii] Eating Well. Retrieved 2022, August 18, 12 Ways to Dress Up an Apple https://www.eatingwell.com/article/2057034/ways-to-dress-up-an-apple-thats-not-just-a-spoonful-of-peanut-butter/ [xiii] That’s It. Retrieved 2022, August 18, 10 Fun, Simple, and Delicious Ways To Eat Apples. https://www.thatsitfruit.com/blogs/default-blog/10-fun-ways-to-eat-apples