October is National Apple Month! National With all the wild and far-reaching foodie holidays, the simple Apple Month is the only national, generic apple promotion in the United States. Originally founded in 1904 as National Apple Week, it was expanded to the entire month of October because, well, apples are sweet, delicious, nutritious, and in season right now!
Just consider the versatility of apples. Along with blueberries, grapes, oranges and other selections, apples are widely considered a “super fruit” because they’re so healthy, in fact, they’re a staple of healthy fall foods. “Apples provide an array of health benefits and are highly versatile,” says Emily Hamm, a registered dietitian nutritionist with Northside Hospital in Atlanta. “Not only are they delicious raw, but can be enjoyed in a variety of ways, such as stewed, pureed, baked, in jams, in drinks or paired with certain meats and cheeses.”
Another great thing about apples is that there are so many different varieties: Red Delicious, McIntosh, Granny Smith, Honeycrisp, Fuji, Gala and Golden Delicious are some of the more popular ones. U.S. growers produce over 200 unique apple varieties, according to USApple, a trade organization that represents the nation’s 7,500 apple growers.
The Mayo Clinic calls apples “the original health food.” Considering the nutritional value of a typical apple, it’s easy to see why. Just one medium apple of 6.4 ounces has a mere 95 calories, according to the U.S. Department of Agriculture. It contains 25 carbs, 4 grams of fiber and 14% of the RDI (reference daily intake) of vitamin C. The RDI is the daily intake level of a nutrient that would typically meet the federal government’s requirements for up to 98% of healthy people in all demographic groups in the U.S. A medium apple also contains 6% of the RDI for potassium and 5% of the RDI for vitamin K. Apples are “beneficial to our gastrointestinal, brain, skin, hormone, heart and liver health,” says Mary E. Johnson, a registered dietitian with UC Health, the affiliate health system of the University of Cincinnati.
Here are just a few of the major health benefits of apples:
- A great source of fiber
- Decreased blood glucose levels
- Lowers bad cholesterol
- Cell protection
- Lowered risk of Type 2 diabetes
- Weight control
- Possible shield against cancer
Celebrating National Apple Month is about as American as… Apple Pie! Go out and get yourself some today!
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