Three Healthy Reasons for Including Apples in Your Diet
LANSING, Mich. – Michigan Apples are a powerhouse of health benefits and an affordable option for anyone looking to improve their diet in the new year. 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.
Michigan Apples Dietitian Shari Steinbach, MS, RDN, says Michigan Apples support your wellness goals and may reduce your risk of chronic disease.
“Packed with essential nutrients like fiber, antioxidants, and vitamins, Michigan Apples can support weight management, heart health and digestive health,” said Steinbach. “Not only are they rich in health-boosting compounds, but apples are also budget-friendly, making them an accessible choice for all.”
3 Reasons to Include Michigan Apples in Your Daily Diet:
- Weight Management – Steinbach says 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.
“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,” said Steinbach.
- Heart Health – according to Steinbach, 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,” she said.
- 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.
Steinbach suggests consuming at least 25-35 grams of fiber a day for digestive health. One medium apple has approximately 4-5 grams of fiber.
Whether you are eating to support digestive health, heart health, weight management or all three, Shari Steinbach, MS, RDN provides solutions, resources and inspiration on her Michigan Apples Healthy Living blog at https://www.michiganapples.com/healthy-living/blog/.
The Michigan Apple Committee is a grower-funded nonprofit organization devoted to marketing, education and research activities to distinguish the Michigan apple and encourage its consumption in Michigan and around the world. For more information, visit www.MichiganApples.com.
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