Apples are a fruit with significant potential to support healthy populations of beneficial bacteria in your digestive system. Research indicates that a large percentage of apple polyphenols can make their way through the digestive tract, reaching the lower large intestine. In this article, we will explore the various healthy ways to incorporate apples into your diet.

As one of the most popular and widely consumed fruits, apples have broad appeal, from children to adults. Studies have shown that people who eat apples tend to have a lower risk of obesity. Apples are rich in antioxidants, with varieties like 'Red Delicious' and 'Granny Smith' ranking 12th and 13th, respectively, for their antioxidant content.

These antioxidants play a vital role in fighting diseases by preventing and repairing oxidative damage caused by normal cell activity. Apples are also high in pectin, a soluble fiber that supports digestive health.

When it comes to enjoying apples, there are numerous healthy options to consider. Keep reading to discover some of the best ways to eat apples.

# Have an Apple Before Grocery Shopping

A recent study revealed that eating an apple before heading to the supermarket can help you make healthier purchases. Participants who ate an apple before shopping bought 28% more fruits and vegetables compared to those who had a cookie or no snack. So, grab an apple before your next grocery trip to fill your cart with healthier choices.

# Enjoy Both Apples and Oranges

Apples and oranges are excellent for brain health. Research suggests that the antioxidants in these fruits can protect brain cells from oxidative stress, which could help prevent neurodegenerative diseases like Alzheimer's. Including fresh fruits such as apples, bananas, and oranges in your diet can support brain function and reduce the risk of brain damage.

# Eat an Apple After Lunch

Apples are packed with pectin, a soluble fiber that forms a gel during digestion, which helps you feel full longer. This delayed stomach emptying can stabilize blood sugar levels and improve insulin sensitivity. Enjoy an apple after lunch to curb your cravings for junk food and keep your energy steady.

# Pair an Apple with Chocolate

Apples and dark chocolate make a delicious and healthy combination. Apples contain quercetin, a flavonoid, while dark chocolate is rich in catechin. When these two antioxidants are combined, they help prevent blood clots and lower the risk of cardiovascular disease by inhibiting collagen from interacting with blood platelets.

# Combine Apples with Cheese

Chewing apples stimulates saliva production, which helps remove food particles and bacteria from the mouth. Saliva also neutralizes plaque acidity, which contributes to cavities. When paired with cheese, which contains tyramine to reduce plaque acid, apples can help maintain better oral health and lower plaque buildup.

# Eat One Apple a Day

Eating just one apple a day could lower your risk of stroke. Dutch scientists found that consuming 25 grams of white fruits or vegetables like apples, pears, and onions daily resulted in a 9% lower risk of stroke. Other colored fruits and vegetables did not show the same effect.

# Apple Slices with Peanut Butter

Apple slices with peanut butter offer a quick and easy snack that can keep you full for longer. This combination is perfect for curbing unwanted cravings and making sure you stay satisfied throughout the day.

# Make a Fruit Salad

Fruit salad is a great way to enjoy your apple each day. Combine apples with grapes, cherries, pineapples, and blueberries for a refreshing and nutritious dish. Let the mixture sit overnight, and you’ll have a delicious fruit salad ready for breakfast!

With these healthy ways to eat apples, you can enjoy their many benefits while keeping your meals fresh and exciting.