An Apple a Day Does More Than Keep the Doctor Away

Written by: Kara Crooks, O2 Fitness Group Fitness Manager, O2 Fitness Fuquay

Fall is the season for apples. There is nothing like crunching into a fresh crisp juicy apple.

Apples pack a powerful punch.  They taste great, loaded with important nutrients, versatile, and convenient.  Nutritionists and dietitians rate apples high on any list for eating right and staying fit.

Apples are good for your teeth, stomach, your skin and complexion, your nerves, your smile and overall good health.


  • 5 grams of Soluble fiber per apple for less than 100 calories
  • Immune boosting vitamin C (14% Daily Value)
  • Help with weight loss.  Apples satisfy hunger for few calories so they can be part of a healthy diet that promotes weight loss.
  • Heart Healthy: Experts attribute the heart-healthy benefits to antioxidant compounds found in apples, which help prevent LDL cholesterol from oxidizing and inhibit inflammation.
  • Energy for your workout : Apples deliver an antioxidant called quercetin, which aids endurance by making oxygen more available to the lungs.
  • Nature’s Toothbrush:  The mild fibrous texture of the apple and its non-adherent nature, its juice content, its flavorful, mouth-watering appeal to accelerate salivary action all combine to make it a wonderful natural aid for cleansing the teeth

Good News!

Harvest season is in full swing here in North Carolina.  North Carolina ranks #7 in apple production in the US (according to NC Apple Growers Association). We are all aware of  buying local produce is better for you. The shorter the time between the farm and your table, the less likely it is that nutrients will be lost from fresh food.

With all these benefits, there is no wonder why the old saying “an apple a day keeps the doctor away” is still relevant.  Apples are an affordable healthy addition to your healthy living.

I have included one of my favorite apple salads.  Pair this with a cup of butternut squash soup or pumpkin soup for a healthy, hearty meal.

Apple and Pecan Salad


  • 1 cup water
  • 1/2 cup dried cranberries
  • 1/4 cup golden raisins
  • 1/2 cup mayonnaise
  • 3 tablespoons plain low fat yogurt
  • 2 tablespoons agave nectar (or natural sugar)
  • 2 teaspoons grated lemon rind
  • 1 tablespoon fresh lemon juice
  • 4 apples (1 Granny Smith and 3 Gala apples), cored and chopped
  • 1 cup diced celery
  • 1/2 cup chopped pecans, toasted (optional)


  1. Bring 1 cup water to boil. Remove from heat add raisins and cranberries. Let stand 10 min then drain.
  2. Stir together mayonnaise and next 4 ingredients in a large bowl. Stir in apples, celery, cranberries, and raisins. Cover and chill. Sprinkle apple mixture with pecans just before serving.
  3. Serve over spinach or stuff into whole wheat pita pockets

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