Most of us are familiar with the saying “An apple a day keeps the doctor away,” but how many of us believe in it? I know, for sure children and even adults, reject the concept of a simple fruit or food driving the doctor away. I do understand their viewpoint, even though as a teenager I was unable to resist plucking an apple from a fruiting tree, no matter how green and sour it was. Call it a weakness if you like! To my surprise after years of ignorance about the benefits of apples, I discovered the multiple healthy effects of this inexpensive and widely available fruit, thanks to the efforts of natural medicine. That is why today I chose to explore some of the healthy aspects of apples.

Apples contain potent antioxidants like quercetin and catechins, which restore cell health, preventing oxidation damage. Because it mimics antihistamines, quercetin (in onions too) seems to work against allergies. Apple juice relieves asthma attacks and spasms. A daily apple also improves lung condition in smokers, reducing incidents of chronic obstructive pulmonary disease.

Antioxidants in apple juice noticeably improved memory and increased antioxidant production in mice after a month’s intake.

Apple juice was shown to prevent the build-up of cholesterol and plaque in artery walls, thus safeguarding against cardiovascular and heart diseases and strokes as well as diabetes Type II. Pectin in apples is responsible for such protection. Apple fiber and pectin play an important role in heart health. Apple vinegar is also an effective remedy for eliminating gallstones and cholesterol buildup.

Apple fiber and pectin are ideal for the digestive system. While fiber increases stool bulk and improves bowel movement, pectin cures diarrhea by destroying pathogens. Pectin is used in some diarrhea medicines.

Dieters are encouraged to eat a couple of apples a day in order to shed weight. By giving the sensation of fullness with minimum calories, fiber in apples (more than other fruits) curbs appetite, thus encouraging weight loss. Due to apples’ bolstering the body’s disease-fighting ability, researchers believe that healthy old age is possible.

Apples are widely available. They come in a thousand plus varieties and in different sizes and colors (red, yellow, striped, green and pink). They last weeks when refrigerated. Though they retain much of their nutritional value, nothing beats the nutrients in freshly-picked apples. Commercial apples, harvested green and stored for long periods before hitting the market, are less nutritious than their sun-ripened organic counterparts. Commercial apples contain high amounts of pesticides and alar, a harmful chemical that gives them shine. If so, wash while rubbing the fruit thoroughly. Organic apples may not look as inviting, but they contain more nutrients and have better taste and aroma.

Apples are better eaten than juiced. Juices have higher sugar content, whereas the whole fruit offers fiber for better health. If you prefer the juice, opt for the green ones, Granny Smith, which are less sweet. Add a kiwi or a drop of lemon to stop it from oxidizing. Fresh ginger adds zing to the juice. Apples can be used in baking (apple crumble or pie), cooking, salads, snacks, and sauces for meat and turkey. They are best eaten fresh and crispy.

The best thing about the apple is that it is a readily available delicious fruit that is filling and quenching. If all the information above is not convincing enough, then listen to the wisdom of the olden days “An apple a day keeps the doctor away.” With a few apples, you may be able to chase the doctor, medicine, and old age away at a low cost.

I wish us all good health and peace for the New Year and all the years to come!