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An Apple a Day: 30 Ways in 30 Days

We do many things every day for better health – brush our teeth, get enough sleep, be active, and eat nutritious foods. But do you know why eating an apple a day is also a good choice?

How an Apple a Day Aids Digestion

Apples have many healthy attributes including the ability to naturally improve digestion. When you have a delicious daily dose of Michigan Apples your gut will benefit in so many “core” ways.

Fiber

A higher fruit intake overall is linked to better general digestive health because of the abundance of fiber and nutrients fruit provides. A Michigan Apple, for example, supplies an average of 4 grams of fiber and is a tasty way to help you achieve the goal of 25-30 grams of fiber daily. Eat the apple skin whenever possible to consume the most fiber.

Flavonoids

Apples are rich in flavonoids, which are phytochemicals recognized to have multiple health benefits. Quercetin and catechin are two of the most abundant flavonoids present in apples. They have anti-inflammatory and antioxidant properties to help protect digestive organs.

Pectin

Some of the fiber in apples is called pectin. This is a soluble fiber that absorbs water in your intestinal tract to form a gel. This process helps you feel full longer while also softening stools. The pectin in apples also serves as food (a prebiotic) for the friendly bacteria in the intestines which allows them to replicate and thrive to create a healthier gut. When researchers from the University of Denmark fed rats a diet of apples in all its forms including juice, applesauce, and the whole fruit, the rats developed larger numbers of good intestinal bacteria. Researchers believe it is due to the pectin the apple contains.

Cellulose

Apples also contain the insoluble fiber cellulose, which is the main structural component of the cell wall in many plant foods. Insoluble fiber adds bulk to the stool which helps relieve constipation and keep things moving quickly through your digestive system. Apples are truly nature’s laxative!

How an Apple a Day Helps Your Heart

An apple a day may truly keep the doctor away when it comes to heart health. Packed with antioxidants and soluble fiber, apples can help lower cholesterol levels and reduce the risk of heart disease.

Lower Cholesterol

Diets low in saturated fat and cholesterol and rich in fruits that contain fiber, particularly soluble fiber, may lower blood cholesterol levels and reduce the risk of heart disease. In 2012, a study funded by USApple at The Ohio State University showed a link between daily consumption of apples and reduced levels of low-density lipoprotein (“bad” cholesterol). The study showed middle-aged adults who consumed one apple a day for four weeks lowered their levels of LDL cholesterol by 40%.

Lower Blood Pressure

The Mayo Clinic calls high blood pressure—aka hypertension—the silent killer because it stealthily attacks vital organs, including the heart. Preventing hypertension to begin with, or controlling it as much as possible, is vital to your better health. Diets low in sodium may reduce the risk of high blood pressure, a disease associated with many factors. Development of hypertension or high blood pressure depends on many factors. Apples are a naturally sodium-free food.

Michigan Apples – 30 Ways in 30 Days

Apple provide numerous health benefits and eating an apple a day can help you reach your health goals. Eating a whole apple everyday at lunchtime or a snack is a simple way to get in your apple a day, but if you are looking to shake things up, try the Michigan Apples – 30 Ways in 30 Days apple challenge!

DAY 1

Keep a bag of fresh Michigan Apples in your refrigerator for an easy grab-n-go snack. There are several varieties to choose from!

DAY 2

Make a fruit salad using chopped apples, berries, grapes, and bananas.

DAY 3

Mix up an Apple & Almond Green Smoothie for an energizing breakfast.

DAY 4

Blend 1 cup of grated apples into your favorite pancake mix.

DAY 5

Top your green salad with chopped apples & serve with a light balsamic vinaigrette. Try this Apple Orchard Salad with Apple Cider Vinaigrette Dressing.

DAY 6

Substitute half the oil in your muffins or quick bread recipe with Michigan Applesauce.

DAY 7

Need a new lunch idea? This Apple Grain Salad is nutritious and delicious!

DAY 8

Add chopped apples to tuna or chicken salad and serve in a whole-grain pita.

DAY 9

Layer chopped Michigan Apples, vanilla Greek yogurt & granola in a parfait glass. Sprinkle with cinnamon. Or try Michigan Apple Cobbler Parfait for dessert!

DAY 10

Top your oatmeal with diced apples, walnuts, and a sprinkle of cinnamon & brown sugar.

DAY 11

Sauté apple slices in a bit of butter and brown sugar and serve over grilled pork chops. Or make Scalloped Apples.

DAY 12

Make a satisfying snack with Michigan Apple slices and low-fat cheese cubes.

DAY 13

Make Roasted Apples and Brussels Sprouts.

DAY 14

Make your own trail mix with nuts, dried Michigan Apples, and whole-grain cereals.

DAY 15

Add more crunch to your coleslaw by adding chopped apple and poppy seeds. Or try our Power Blend Slaw with Apples recipe.

DAY 16

Make a batch of homemade applesauce – blended or chunky.

DAY 17

Wake up to a warm healthy meal, by preparing an Easy Apple Breakfast Cobbler the night before.

DAY 18

Grate equal parts apples and carrots & mix with lemon juice, currants, and mint for a colorful fruit slaw.

DAY 19

Have the kids help make Caramel Apple Pizza for a special treat.

DAY 20

Add apple slices to a grilled turkey and cheese sandwich on wheat bread.

DAY 21

Add a finely chopped Michigan Apple to a jar of prepared salsa. Serve with whole-grain tortilla chips. Try our sweet Michigan Apple Salsa.

DAY 22

Add a chopped Michigan Apple to a box of quick bread mix.

DAY 23

To save time use shredded rotisserie chicken in this amazing Michigan Apple, Chicken, Pasta Salad.

DAY 24

Make a jar of Michigan Apple Cider vinaigrette to serve on green salads with sliced apples of course.

DAY 25

You’ll be the apple of their eye when you serve this easy and delicious Easy Apple Crumble Pie.

DAY 26

Spread nut butter on Apple slices and sprinkle on granola for a tasty snack.

DAY 27

Add apple slices to a grilled turkey and cheese sandwich on wheat bread. Try out a Apple Cheddar Turkey Panini.

DAY 28

If the weather is cool, warm up with hot apple cider garnished with fresh apple slices.

DAY 29

Michigan Apples Roasted with Root Veggies make a nutrient-rich dinner side dish.

DAY 30

You made it 30 days!

Bake whole Michigan Apples in the oven with cinnamon, chopped nuts, raisins, and a little butter for a healthy dessert as your reward!

 

Find more Michigan Apple recipes and quick tips to add in your apple a day with Michigan Apples!