3 Healthy Reasons for Including Apples in Your Daily Diet
Michigan Apples are a powerhouse of health benefits and an affordable option for anyone looking to improve their diet in the new year. Packed with essential nutrients like fiber, antioxidants, and vitamins, Michigan Apples support your wellness goals and may reduce your risk of chronic disease. Not only are they rich in health-boosting compounds, but apples are also budget-friendly, making them an accessible choice for all.
Whether eaten fresh, sliced into salads, or added to wholesome meals, Michigan Apples are a convenient and cost-effective way to support a healthy lifestyle.
Here are 3 reasons why an apple a day can support your health goals:
1. Weight Management
Apples are a delicious way to help you manage your weight. Apples are naturally low in calories, with an average medium apple containing about 95 calories. They also are naturally sweet so they can help you satisfy sweet cravings without added sugar.
Apples are also high in dietary fiber, particularly soluble fiber like pectin. Fiber slows digestion, helps you feel full longer, and reduces overall calorie intake by curbing hunger. In addition, the high-water content (around 85%) of apples, adds volume to your diet and enhances satiety without adding calories. Including apples as part of a balanced diet and active lifestyle can support sustainable weight management goals.
Dietitian Tip: After your workout, refuel with fresh Michigan Apple slices and 1-2 ounces of low-fat cheese for a low-calorie snack that will provide complex carbs, protein and essential nutrients. And keep a batch of these easy, nutrient-rich Cinnamon Apple Energy Balls on hand to satisfy your sweet tooth.
2. Heart Health
The unique nutrient composition and bioactive compounds found in apples offer many benefits that support cardiovascular wellness. This includes the fact that they are a rich source of soluble fiber. This fiber, especially found in the peels, helps lower LDL cholesterol levels (the “bad” cholesterol) by binding to cholesterol in the digestive system, reducing its absorption and promoting heart health.
Apples are also packed with antioxidants, particularly polyphenols like flavonoids. These compounds reduce oxidative stress and inflammation, which are risk factors for heart disease. Flavonoids can also improve blood vessel function and lower blood pressure. By regularly incorporating apples into your meals and snacks, you will enjoy these heart-protective benefits as part of a balanced eating plan.
Dietitian Tip: Combine apples with other heart-healthy foods to keep your heart in tip top shape. For instance, top your morning oatmeal with chopped apples, some walnuts and a sprinkle of ground flax seeds, dip apple slices into nut butter for a snack, or top salmon with a fresh apple relish.
3. Digestive Health
The fiber in combination with natural nutrients and high-water content of apples also make them a perfect food for supporting gut health. While the soluble fiber slows digestion and helps regulate blood sugar levels, the insoluble fiber adds bulk to stools and aids in regular bowel movements, preventing constipation. The fiber also acts as a prebiotic, feeding the beneficial bacteria in the gut creating a healthy gut microbiome which is crucial for digestion, immune function, and overall gut health.
Dietitian Tip: Consuming at least 25-35 grams of fiber a day is essential for digestive health. One medium apple has approximately 4-5 grams of fiber.
Get in your fiber with Michigan Apples!
Find tasty, creative ways to add more apples into your daily meals and snacks like tossing sliced apples with mixed greens, walnuts, crumbled feta, and a low-fat vinaigrette, adding thin apple slices to a pork and veggie stir-fry for a touch of natural sweetness, or blending an apple smoothie with spinach, bananas, yogurt, and a splash of almond milk.
