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Health Gems of Autumn: Benefits of Apples

Apples are a staple of autumn harvests, fresh and abundant this time of year. The age-old saying, an apple a day keeps the doctor away... Is not an old wives tale!!! Studies have shown that an apple a day reduces the risk of death from heart disease by 50%! Two apples a day were demonstrated to protect arteries from congestion and hardening. These delicious gems of autumn certainly hold their own in terms of health benefits and taste!

Apples contain flavonoids galore!

Flavonoids are chemicals contained in plants that help fight free radicals that lead to cellular damage. Flavonoids function as antioxidants, preventing cellular oxidation from the toxins and stressors in our environment. We’re made up of an estimated nearly 40 trillion cells-so it is in our best interest to eat a diet that keeps those cells healthy. Eating an ant-oxidant rich diet can fight disease, cellular aging, and improve athletic and overall performance in life! :)

Quercetin rich!

Since we’re talking flavonoids, apples are rich in the flavonoid Quercetin, which has been shown to improve endurance and accelerate recovery. Quercetin is also great for immune function. Don’t peel your apple if you want to get your fill of this antioxidant-most is contained in the peels! Consider adding an apple to your pre-workout meal, 20 grams of carbs and 4 grams of fiber can provide sustained endurance fuel, along with the Quercetin boost! Or additionally adding an apple to a post-workout smoothie aid in recovery and support immune health after hard workouts...


This is huge for athletes and non-athletes alike. Inflammation is thought to be the root of most diseases. The antioxidants found in apples fight inflammatory responses. Limiting inflammation in the diet: fights disease, reduces autoimmune triggers, promotes workout recovery, improves tissue healing, improves brain health, and mental health conditions related to inflammation like depression. Just to name a few…

High in fiber!

Fiber has numerous health benefits:

  • Curbing appetite-thereby promoting weight loss.

  • Regulates blood sugar-preventing highs and lows which lead to crashes and cravings, not to mention diabetes risk.

  • Lowers cholesterol by binding to the cholesterol particles in the small intestine and preventing it from traveling to the heart.

  • Feeds the gut microbiome which supplies immune cells; brain chemicals; ensures proper digestion and nutrient absorption.

  • Specifically, apples are high in Pectin another antioxidant plant compound that further helps reduce cholesterol traveling throughout the body and to the heart where it can contribute to heart disease.

Immune Boosting!

As we enter the colder months cold and flu season will be abundant adding apples to your diet might be just what you need to fight off these offenders. Apples are rich in vitamin c (one medium apple contains 14% of your daily recommended intake). The fiber in apples also feeds your gut microbiome where 70% of your immune system is located.

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