The way you eat an apple

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A seed hidden in the heart of an apple is an orchard invisible

There’s a lot of sayings about apples, but one thing is true no matter where you are. Apples are absolutely delicious, and they’re a healthy addition to anyone’s diet. (Well, unless you’re allergic, but let’s not talk about the corner cases, hmm?). The history of the apple goes back a long way and can be traced all the way back to present-day Turkey, and from there they’ve spread out across the entire world to become one of the most ubiquitous fruits ever.

History of International Eat An Apple Day

International Eat An Apple Day has its roots in thousands of cultural celebrations around the globe where the apple is honored . It’s presence in multiple mythologies shows how important it was, to the Norse the goddess Iðunn gave out apples that granted eternal youth, a story that carried over to the Greeks in one of the 12 Labours of Heracles, where he was sent to pick a golden apple of the Tree of Life in the Garden of Hesperides. An apple was also responsible for the start of the Trojan War, tipped off in a feud over who was the most beautiful.

Apples are delicious and are part of the identity of many countries’ food cultures. Consider the American Apple Pie, so much a part of their identity that is to state something is truly, fundamentally American, people have been known to state “As American As Apple Pie.” Apple dumplings, Apple Custards, Caramel Apples at Halloween, these delicious fruits appear all over the map as part of people’s favorite treats. Ireland was even known to make a Beef Apple Stew that decidedly had its own flavor palette, sweet instead of savory. International Eat An Apple Day encourages you to share in these experiences, and perhaps create some of your own.

How to celebrate International Eat An Apple Day

The best way to celebrate is right there in the name. Eat an apple! And there are so many ways to enjoy them, including straight off the tree, sliced and dipped in peanut butter, caramel, or dusted with cinnamon. Of course, the best way in our opinion is to consume them as part of that delicious treat, the apple pie. Do you want to top it off with the ultimate topping? A hot slice with a scoop of vanilla ice cream can’t be beaten.

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The #1 Way You’re Eating Apples Wrong, According to Science

Backtrack to the last time you snacked on an apple—did you peel and cut the fruit into finger-friendly slices or did you bite into it whole? If you’re guilty of committing the former, here’s some stark news: You’re eating apples all wrong! If you’re taking a knife or a peeler to the fruit’s nutritious skin, you’re missing out on many incredible health benefits apples have to offer.

According to a review published in Nutrition Journal, evidence has linked apple consumption to a reduced risk of many chronic ailments including obesity, cancer, and cardiovascular disease. Researchers believe many benefits of apples are due to their high levels of phytochemicals, including quercetin, catechin, and chlorogenic acid, all of which are strong antioxidants.

And most of that free-radical-fighting goodness? It’s found in the skin!

What are the benefits you can only get from the skin?

As mentioned, many of the protective effects of apples have been attributed to their antioxidant properties. Apples contain several phytochemicals that are thought to be protective in cancer, according to a Food and Chemical Toxicology study, noting that these include carotenoids, flavonoids, isoflavonoids, and phenolic acids.

Flavonoids and phenolics, two phytochemicals that are thought to be protective in cancer, are found in higher quantities in apples retaining their skins, according to a Nature study. That same study noted that apples with skin have higher antioxidant capacity than those without, thanks to higher levels of vitamin C.

Speaking of vitamin C, apple skins contain significant levels of vitamins and minerals that are lower or almost non-existent in apple flesh. In fact, a raw apple with skin contains up to 312% more vitamin K, 70% more vitamin A, 35% more calcium and potassium, and 30% more vitamin C than a peeled apple.

Apple peels also contain the majority of the fiber found in apples. Without the skin, a medium apple has just 2 grams of fiber, but with the skin, the same size apple contains more than double that: 4.4 grams of fiber.

As a bonus, apple skin is very high in a specific type of fiber called pectin. This soluble fiber has prebiotic capabilities, which means that it acts as a food source for the beneficial «probiotic» bacteria that live in your gut, helping them to thrive so they can support your health. Pectin has been shown to promote the presence of anti-inflammatory beneficial bacterial species in the gut microbiome, which are known for their health-supporting functions.

What kind of apple is best?

With so many different varieties in the produce section, it can be tough to judge on anything other than color and taste. As it turns out, the red breeds have the most anti-inflammatory nutrients, which keep you slim and ward off hunger.

The best of the best, though, are Pink Lady apples, which top the charts when it comes to nutrition. According to a study conducted by the Department of Agriculture and Food and University of Western Australia researchers, Pink Lady apples have the most antioxidants and flavonoids compared to any other variety offered in grocery stores. They’re also the first type of apple to be sold under a trademark-protected brand rather than the fruit’s variety name. To qualify as a Pink Lady, apples have to meet a certain criteria in sweetness, crispness, and color.

Does eating the peel mean eating pesticides, too?

Since most of the fiber and antioxidants are in the peel, you’ll want to consume an apple whole to reap the fruit’s full benefits; however, most shoppers know that the skins of fruit and veggies often have pesticide residues. Thankfully, consumers have a trusty resource at our disposal. Every year, the Environmental Working Group (EWG) comes out with a report: Shopper’s Guide to Pesticides in Produce.

The non-profit organization uses data from laboratory tests by the USDA Pesticide Testing Program and the Food and Drug Administration and then ranks fruits and vegetables by concentration of pesticide residue. A piece of produce lands on one of two lists: the «Dirty Dozen» or «Clean Fifteen.» Unfortunately, conventional apples consistently rank on the Dirty Dozen list, and in 2020 they were listed fifth worst for pesticide residues out of 48 items.

To reduce your exposure to pesticides, the EWG recommends opting for organic produce whenever possible for these Dirty Dozen foods, including apples. Shoppers who report they «often or always» buy organic produce have significantly fewer organophosphate insecticides in their urine samples, according to a 2015 study published in the journal Environment Health Perspectives.

Organic apples are also the preferred produce of those seeking health benefits as organic apples contain a more diverse and balanced bacterial community compared to conventional apples, which support a more diverse and healthier microbiome, according to a Frontiers in Microbiology study.

On top of buying organic, if you’re still concerned about bacteria and pesticide residue, check out the best way to wash an apple before digging in.

All in all, apples are a must-have on any grocery list thanks to the plethora of health benefits they offer. Read more with the 11 Side Effects of Eating Apples Every Day.

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Перевод песни An apple a day (Aqua)

An apple a day

По яблоку в день

You know an apple a day,
won’t keep the doctor away.

Welcome to the cliches, welcome to the part
Where we wanna finish, what we can’t start
come and get me
Just don’t miss the water, until the well is dry
You got to learn walking, after you can fly
come and get me

What goes in, will get out,
what goes up, comes right down
We go up we go up we go up

You know an apple a day
won’t keep the doctor away
We’re never taught what we teach
and won’t practice what we preach
You know an apple a day
won’t keep my troubles away
Once bitten bye, bye
All the cliches here to die

Just eat all the people on your way up
Cause they’ll eat your heart out on the way down
come and get me
Start what you can’t finish stick to what you can’t
Life is here to help us get things out of hand
come and get us

What goes in, will get out,
what goes up, comes right down
We go up we go up we go up

You know an apple a day
won’t keep the doctor away
We’re never taught what we teach
and won’t practice what we preach
You know an apple a day
won’t keep my troubles away
Once bitten bye, bye
All the cliches here to die

Cause you are what your eating (Cause you are what your eating)
don’t stick to what’s true (don’t stick to what’s true)
You are what you eating (cause you are what your eating)
let it come as it came
We are what we are
what’s build up will fall
Do what you want
and be happy, be happy, be happy

You know an apple a day
won’t keep the doctor away
We’re never taught what we teach
and won’t practice what we preach
You know an apple a day
won’t keep my troubles away
Once bitten bye, bye
All the cliches here to die

Cause you are what you eating don’t stick to what’s true
You are what you eating

let it come as it came

We are what we are,
what’s build up will fall.
Do what you want,
and be happy.

Знаешь, есть по яблоку в день
не значит обходиться без докторов.

Добро пожаловать в клише! Добро пожаловать в миг,
Когда мы хотим закончить то, что не можем начать.
Давай, догони меня!
Не упусти ни капли воды, пока колодец не опустел.
Ты должен научиться ходить, после сможешь летать.
Давай, догони меня!

Как аукнется, так и откликнется,
все вернется на круги своя,
Мы поднимаемся все выше и выше.

Знаешь, есть по яблоку в день
не значит обходиться без докторов,
Мы сами не учили то, чему учим, и
не станем пробовать то, что проповедуем.
Знаешь, есть по яблоку в день
не значит не иметь проблем.
Раз обжегшись. Пока, пока —
Покончим со всеми клише!

Просто пожирай всех на своем пути,
Ведь они сдохнут от зависти, когда ты вернешься.
Давай, догони меня!
Начни то, что не можешь закончить, дерзай!
Жизнь поможет нам справиться со всем.
Давай, догони нас!

Как аукнется, так и откликнется,
все вернется на круги своя,
Мы поднимаемся все выше и выше.

Знаешь, есть по яблоку в день
не значит обходиться без докторов,
Мы сами не учили то, чему учим, и
не станем пробовать то, что проповедуем.
Знаешь, есть по яблоку в день
не значит не иметь проблем.
Раз обжегшись. Пока, пока —
Покончим со всеми клише!

Ведь ты — то, что ты ешь (Ведь ты — то, что ты ешь)
Не придерживайся того, что правильно (того, что правильно)
Ты — то, что ты ешь (Ведь ты — то, что ты ешь)
Пусть все идет своим чередом.
Мы такие, какие мы есть.
Все, что искусственно, исчезнет.
Делай, что хочешь, будь счастлив,
будь счастлив, счастлив!

Знаешь, есть по яблоку в день
не значит обходиться без докторов,
Мы сами не учили то, чему учим, и
не станем пробовать то, что проповедуем.
Знаешь, есть по яблоку в день
не значит не иметь проблем.
Раз обжегшись. Пока, пока —
Покончим со всеми клише!

Ведь ты — то, что ты ешь. Не придерживайся того, что правильно.
Ты — то, что ты ешь.

Пусть все идет своим чередом.

Мы такие, какие мы есть.
Все, что искусственно, исчезнет.
Делай, что хочешь,
И будь счастлив!

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7 Outstanding Health Benefits of Apples

Discover why nutrition-packed apples may indeed help keep the doctor away.

It’s that time of year again: apple-picking season. And there are a number of good reasons why you’ll want to fill up a basket.

Not only do apples taste delicious on their own or when added to dishes but they come loaded with health benefits. “Apples have been linked to numerous health benefits, including improved gut health and reduced risk of stroke, high blood pressure, diabetes, heart disease, obesity, and some cancers,” says Jessica Levinson, RDN, a culinary nutrition expert in Westchester, New York.

According to the U.S. Department of Agriculture, a medium-sized apple is a good source of fiber: It contains 4.4 grams of fiber, covering 16 percent of the daily value (DV). Also, the same apple offers 8.4 milligrams of vitamin C, providing more than 9 percent of your DV, along with small amounts of other vitamins and minerals.

Sarah Gold Anzlovar, RDN, the Boston-based owner of Sarah Gold Nutrition, suggests adding them to salads or to a grilled cheese, making baked apples for a healthy dessert, or cooking up some pulled chicken with apples in the slow cooker for an easy lunch or dinner.

“All apples offer benefits, though the nutrition and antioxidant content will vary slightly from one apple to another — the best one to eat is the kind you enjoy,” says Anzlovar.

Here’s why else the phrase “an apple a day helps keep the doctor away” may have some truth to it.

7 Impressive Health Benefits Of Apples

1. Apples May Lower High Cholesterol and Blood Pressure

Savor a juicy apple and you may help keep your ticker healthy in the process. “Studies have linked apple consumption with reduced risk of cardiovascular disease, which may be related to the cholesterol-lowering benefits of the soluble fiber found in apples,” says Anzlovar.

Soluble fiber dissolves in water to form a gellike material, according to the Mayo Clinic. According to the University of Illinois, soluble fiber helps prevent cholesterol buildup in the lining of blood vessel walls, therefore lowering the incidence of atherosclerosis (restricted blood flow in the arteries due to plaque buildup) and heart disease. It can also help lower blood pressure levels. A study found that a higher intake of soluble fiber was associated with a decreased cardiovascular disease risk.

Research shows that eating apples (or pears) regularly was associated with a 52 percent lower stroke risk. Furthermore, a study published in February 2020 in The American Journal of Clinical Nutrition found that eating two apples a day helped study participants lower both their LDL (“bad”) cholesterol and triglyceride levels.

RELATED: How to Eat Right for Heart Health

2. Eating Foods With Fiber, Including Apples, Can Aid Digestion

You’ve likely heard that fiber is good for digestion — and what you’ve heard is true! According to Harvard Health Publishing, both types of fiber (soluble and insoluble, which means it can’t be absorbed in water) are important for digestion. And you’re in luck — apples have both types, according to the University of Illinois.

Soluble fiber helps slow down digestion, allowing you to feel full, and also slows the digestion of glucose, which helps control your blood sugar. Meanwhile, insoluble fiber can help move food through your system and aid with constipation and regularity, per Harvard.

Just be sure to eat the apple skin, which contains much of the apple’s insoluble fiber, according to the University of Illinois.

3. Apples Can Support a Healthy Immune System

Who doesn’t want a stronger immune system going into autumn? Apples might be an important tool in your immune-supporting tool kit.

According to research in animals, a diet filled with soluble fiber helped convert immune cells that were pro-inflammatory into anti-inflammatory and immune-supporting ones. Another animal study, published in May 2018 in the journal Immunity, found that a diet high in dietary fiber protected mice against the flu. Whether those effects would be seen in humans is unclear until there are more studies.

Still, there’s reason to believe that apples may bolster immunity, in part because they contain immune-boosting vitamin C. A review published in November 2017 in the journal Nutrients found that vitamin C plays many roles in helping the immune system function, such as by strengthening the epithelial (a type of tissue) barrier against pathogens and guarding against environmental oxidative stress, such as pollution to radiation, according to research.

4. Apples Are a Diabetes-Friendly Fruit

If you have type 2 diabetes, consider adding apples to your diet. Sure, they’re a fruit, but it’s a common misconception that people with diabetes can’t eat fruit.

In this case, apples’ soluble fiber can help slow the absorption of sugar into the bloodstream and may improve blood sugar levels, the Mayo Clinic notes. Plus, per Mayo, a healthy diet that includes insoluble fiber can lower your odds of developing type 2 diabetes in the first place.

Furthermore, a study of people with type 2 diabetes published in August 2016 in Experimental and Therapeutic Medicine found that regularly consuming soluble fiber helped reduce insulin resistance and improved blood sugar and triglyceride levels.

5. The Antioxidants in Apples May Play a Role in Cancer Prevention

While there’s no one surefire way to prevent cancer, apples could help play a role. “Apples may reduce the risk of certain cancers, which researchers speculate is related to the antioxidants found in apples,” says Anzlovar. Research suggests that apples have a very high level of antioxidants, and in laboratory studies, these antioxidants have been shown to limit cancer cell growth.

A review published in October 2016 in Public Health Nutrition found that eating apples regularly is associated with a reduced risk of certain cancers, including colorectal, oral cavity, esophageal, and breast cancers.

The fiber in apples may provide cancer-preventing perks. A study published in March 2016 in the journal Pediatrics found that women who ate more high-fiber foods during adolescence and young adulthood (especially lots of fruits and vegetables) had a lower breast cancer risk later in life.

And another study, published in January 2019 in the journal The Lancet, found that a diet high in dietary fiber could protect against colorectal cancer and breast cancer, as well as type 2 diabetes and cardiovascular disease.

6. Eating Apples Can Support Healthy Weight Loss

A diet rich in fruit (and vegetables) can help you maintain a healthy weight — or shed pounds — according to the Centers for Disease Control and Prevention.

Because apples are filled with dietary fiber, they are high on this list. “Fiber slows digestion and the rise of blood sugar, keeping you satiated and less likely to overeat,” says Levinson.

According to that study in The Lancet, people who ate the most fiber had a significantly lower body weight. Research shows that overweight women who ate three apples a day lost 1.22 kg (2.7 pounds) after 12 weeks.

At only 95 calories for a medium-sized apple, this fruit is one you’ll want to keep on hand when sweet cravings strike.

7. Apples May Help Prevent Alzheimer’s Disease

Time to start eating more apples and other flavonoid-rich foods like berries and tea. Research published in August 2020 in The American Journal of Clinical Nutrition found that adults age 50 and older who included only a small amount of flavonoid-rich foods like berries, apples, and tea in their diet were a whopping 2 to 4 times more likely to develop Alzheimer’s disease and related types of dementia over 20 years compared with people who ate more flavonoid-rich foods.

On top of that, a review published in January 2020 in the journal Biomolecules found that quercetin, a flavonoid found in apples, protects neurons from oxidative damage and contains other anti-Alzheimer’s disease properties, too. But, the researchers say, more research needs to be done outside of a laboratory setting.

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