Why You Should Indulge in Apples This Fall

apples at farmers market
By: Claire Georgiou, Reboot Naturopath, B.HSc ND

Apples are a popular, versatile fruit that are enjoyed all around with world. Consuming fruit regularly has been associated with weight loss, improved well-being and a reduction in the risk of many diseases. Just eating a single apple will give you:

  •  5g fiber (20% of your recommended intake)
  • 10mg vitamin C  (17% of your recommended intake)
  • 4.9mcg vitamin K
  • 239mg (7%of your recommended intake) potassium
  • smaller amounts of B vitamins and other minerals.

The real benefit of apples comes with the phytonutrients that they contain particularly the phenolic compounds, which have a high antioxidant rating. Some of these powerful antioxidant phytonutrient compounds are catechin, procyanidins, chlorogenic acid and ploridizin. These nutrients tend to concentrate just under the skin, so if you can, skip peeling your apple.

Some reported health benefits of apples:

Apples can reduce the risk of strokeDutch researchers found that people who consumed atleast 25 grams of white fruits and vegetables (such as apples, pears, onions and mushrooms) daily over a 10 year study found a 9% reduction in stroke. By consuming more we could be potentially reducing it even more. So we could also say “An apple a day keeps strokes away!”

Apples protect brain cells – Apples and some other fruits have been found to play an important role in reducing the risk of neurodegenerative disorders such as Alzheimer’s disease by protecting neuron cells against oxidative stress-induced neurotoxicity.

Apples offer cancer protection – Apples may offer antimutagenic activity, antioxidant activity, anti-inflammatory mechanisms, antiproliferative and apoptosis-inducing activity. Regular consumption of apples demonstrates a protective effect against skin, lung, prostrate, colon and breast cancer.

Apples are a great toothbrush – The fruit helps to clean your teeth and brush off plague and other teeth damaging compounds. They also help to neutralize acidic compounds that may disrupt tooth enamel.

Apples are also associated with weight loss and weight control. Eating an apple as a snack can help to keep you full and can help to stabilize your blood sugar levels and this will help you to avoid eating other less nutritious foods.


Claire Georgiou, Reboot Naturopath, B.HSc ND

Claire Georgiou is an Australian Naturopath, Nutritionist and Herbalist who has completed a Bachelor of Health Science (Compl. Medicine) and an Advanced Diploma of Nutrition, Naturopathy and Herbal Medicine. She has more than 14 years of clinical experience specializing in liver disease, autoimmune disease, thyroid conditions, diabetes, insulin resistance, digestive disorders, chronic infections, children’s health, fertility and pregnancy care. Claire consults in private practice in Sydney and also offers consults out of area and is an accredited member of the Australian Traditional Medicine Society. Claire has worked closely for many years with Dr. Sandra Cabot, who is known as the “Liver Cleansing Doctor” and has written more than 25 health related books. Claire writes health related articles, creates healthy recipes and is one of the nutritionists who runs our Guided Reboot programs.

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