From bolstering our immune system to supporting digestive health, apples offer a whole array of goodness—especially as we move into cold and flu season. But, like most things in life, balance is key. So, let’s take a closer look at the health benefits of apples, and I’ll share a few tips on how to enjoy them without sending our blood sugar on a rollercoaster.

The Nutritional Powerhouses in Apples: Vitamin C, Fiber, Pectin, and Quercetin

Vitamin C
Apples contain a healthy dose of vitamin C, an essential antioxidant that plays a critical role in immune health. Vitamin C helps our body fend off illnesses like colds and flus by strengthening the immune system and aiding in the production of white blood cells. Vitamin C is an essential nutrient, meaning the body cannot synthesize it, we need to get vitamin C from our diet or a supplement.  An apple can make a significant contribution to our daily intake of vitamin C, especially when eaten regularly.

Fiber and Pectin
Fiber is one of the most well-known benefits of apples. The fiber in apples, particularly the soluble fiber called pectin, supports digestion by feeding the good bacteria in our gut. A healthy gut is the first line of defense against illness because around 70% of our immune system lives in our digestive tract. Pectin also helps to lower cholesterol levels and regulate blood sugar, making apples a heart-healthy option.
Eating an apple with the skin intact will give us around 4 grams of fiber making a contribution toward our daily goal of 25 to 30 grams.

Quercetin: The Cold-Fighter
Now, here’s something you may not know: apples are rich in a flavonoid called quercetin, which could be the secret weapon against cold and flu seasons. Quercetin is not only a powerful antioxidant but also acts as a zinc ionophore. In simple terms, it helps shuttle zinc into our cells, where this vital mineral can work its magic to reduce the severity and duration of colds, corona viruses, and flus. Zinc is famous for its immune-boosting properties, and with quercetin driving it into our system, we are giving

our body an extra layer of protection when the temperatures drop.

The Importance of Eating Locally and Seasonally

One of the best ways to maximize the health benefits of apples is by choosing locally grown, seasonal varieties. Not only does this support the local farmers, but produce grown closer to home tends to retain more nutrients because it spends less time in transit. Apples are in peak season in the fall, which means this is the ideal time to enjoy them at their most nutrient-dense. Plus, locally grown produce is usually fresher, tastier, and more environmentally friendly. So, visit the local farmers’ markets for the best selection! Or visit an Apple farm.  Our favorite farm to visit is Fish Kill Farms which is located Upstate New York in the community of Hopewell Junction.  This farm offers 15 varieties of organic apples.  It is special to connect to our food by picking apples directly from the trees.  It is also invigorating to walk in the fresh Fall air and sunshine. 

Blood Sugar Warnings: How to Keep Apples on the Safe Side

As wonderful as apples are, they do come with one caveat: their sugar content. While the fiber in apples helps slow the release of sugar into our bloodstream, apples—especially sweeter varieties—can still cause a spike in blood sugar. For those of us who are mindful of blood sugar levels, here’s what I recommend:

1. Pair with Protein
   One way to counteract this is by pairing our apple with a source of protein, like almond butter. Almond butter is rich in healthy fats and protein, both of which slow down the absorption of sugar. Adding a sprinkle of cinnamon—especially Ceylon cinnamon—further helps regulate blood sugar levels. Ceylon cinnamon has been shown to improve insulin sensitivity and lower blood sugar, so it’s a perfect companion to your apple snack.

2. Choose Green Apples
   In order to watch our sugar intake, we should opt for green apples like Granny Smith. These tend to be lower in sugar compared to their red counterparts, making them a better choice to keep our blood sugar stable.

3. Mix with Other High-Fiber Snacks
   Another tip is to enjoy our apples alongside other high-fiber, low-sugar snacks like celery sticks or carrot slices. This will help balance out the sugar in the apple while providing even more fiber to aid in digestion and blood sugar control.

Apples are a fabulous, nutrient-rich snack that can play a key role in keeping us healthy, especially as we head into cold and flu season. With their vitamin C, fiber, pectin, and quercetin content, apples offer a variety of health benefits. But remember, balance is crucial. To avoid blood sugar spikes, pair our apple with protein-rich almond butter, sprinkle on some blood sugar-lowering Ceylon cinnamon, or snack on green apples for a lower-sugar option. Whenever possible, choose apples that are local and in season for maximum nutrient density and flavor.

When we enjoy apples wisely, we support our health.