The Health Benefits of Apples

When you think of autumn, images of colorful leaves, pumpkins, and cooler weather come to mind. But what about apples? Fall is the perfect time of year to enjoy what some consider to be America's favorite fruit.

Apples can be found in all 50 states and are grown commercially in 36 states. The top producers are Washington, New York, Michigan, California, Pennsylvania, and Virginia. The top world producers are China, Turkey, Poland, and Italy, so the U.S. is not alone in its love for this fruit.

A member of the rose family, the apple tree originated in an area between the Caspian and Black Sea. Varieties range in size from a large cherry to a grapefruit. There are 2500 varieties grown in the United States, but "Delicious" which comes in both red and yellow colors, is the most widely grown and preferred. They are the second most valuable fruit grown in the U.S., with oranges occupying the number one spot.

With all of the modern farming technology available today, apples are still picked by hand to insure a minimal amount of bruising. There is truth to the saying that one rotten apple will spoil a whole bin, so care is taken to keep the fruit in top condition.

The familiar phrase, "An apple a day keeps the doctor away," came from an old English adage. "To eat an apple before going to bed, will make the doctor beg his bread." And no wonder people were touting the benefits of apples years ago. They are fat, sodium and cholesterol free, while at the same time contain vitamins C, A, and K, as well as calcium, phosphorus, potassium, antioxidants such as beta carotene and lutein, to name a few.

Apples are also rich in pectin, which helps fight body toxins and aid digestion. Pectin also helps to keep cholesterol levels in balance and to reduce the risk of certain types of heart disease. Eating two apples or one and a half cups of 100% apple juice a day slows the development of LDL cholesterol that causes artery-clogging plaque.

In some studies, regular apple consumption seems to reduce the occurrence of tension headaches and colds. One antioxident called apigenin that is found in apples may help supress asthma and allergies. Flovonoids, natural chemicals in apples, are thought to help prevent certain types of cancers and heart disease. Eating at least one apple a day can cut the risk of cancer of the mouth and pharynx by 21%, esophgus by 25%, colon by 20%, breast by 18% ovarian by 15%, and prostate by 9%. Those are some impressive statistics for eating one fruit a day.

Another benefit from eating two or three apples a day or drinking two cups of juice is the boost in your body's production of acetylcholine, which is lacking in people with Alzheimer's disease.

One medium apple has about 80 calories and 5 grams of fiber. Most of the antioxidants, as much as six times more than in the flesh, and 2/3 of the fiber are found in the peel, so don't deprive yourself of that very healthy part of the fruit. One apple contains an equal amount of fiber as one bowl of nearly any cereal brand. About 25% of an apple's volume is air, which is why they float. If you've ever bobbed for apples in a half barrel of water, you'll understand now why they are so difficult to pin down.

It might come as a surprise to most Americans to know that on average, each of us eats almost 20 pounds or 65 fresh apples per year. The total food consumed containing apple products in some form or another is about 42 pounds per person. Considering it takes 2 pounds of apples to make one 9 inch pie and a whopping 36 apples to produce one gallon of cider, it wouldn't take long to add it all up.

Along with your annual trip to a pumpkin patch this fall, why not find a local orchard and visit that as well? Peak harvest times are late August through October. Most farms offer already picked fruit as well as the opportunity to pick your own. Apples keep best at cold temperatures, but not freezing. Refrigerate them whole if possible, or contact your county extension office to learn about safe freezing and canning methods for longer storage. Or just bring home enough to enjoy eating raw in a few days.

There is a sense of satisfaction in knowing first hand where your food comes from and also playing a small part in the harvest. Go grab a jacket, get some fresh air, and have an apple.

Basic Apple Pie Recipe

CRUST (recipe makes one double crust):
2 1/2 cups white flour
2 tbsp. sugar
1/4 tsp. salt
1/2 cup cold butter, broken into small pieces
5 tbsp. cold vegetable shortening
8 tbsp. ice water

Measure the flour, sugar and salt together. Stir to combine.
Add the chilled butter pieces and shortening to the bowl. Cut them in with a pastry cutter or knife. Don't over mix them.
Add the ice water. Mix until the dough holds together (add a bit more water, if necessary).
Turn the dough onto a lightly floured surface, knead it together, then divide in half.
Flatten each half into a disk, wrap in saran wrap and chill for at least half an hour.
Roll out one of the disks on a lightly floured surface until you have a circle that's about 12 inches in diameter.
Put the circle in a 9" pie plate, trimming any extra dough from the edges with a sharp knife. Return it to the refrigerator until you are ready to make the pie.
Add filling (see below)
Roll out the second ball of dough and cover top. Use a fork or your fingers to pinch the edges together. cut a couple slits in the top.

FILLING
1/3 to 2/3 cup sugar
1/4 cup all-purpose flour
1/2 teaspoon ground nutmeg
1/2 teaspoon ground cinnamon
Pinch of salt
8 medium sized apples (a medium apple = about 1 cup)
2 tablespoons margarine

Heat oven to 425 degrees.
Peel, core and slice the apples. Try to keep the size of the slices even.
Mix sugar, flour, nutmeg, cinnamon, and salt in large bowl.
Stir in apples.
Pour into pastry-lined pie plate.
Dot with margarine.
Cover with top crust and seal the edges. Cut slits in the top.
Bake 40 to 50 minutes or until crust is brown and juice begins to bubble through slits in crust.
Serves 8.