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An Apple a Day…Find out the many health benefits of the Delicious Apple!

Rich in Fiber

Think twice before peeling your apple as two-thirds of the fiber is found right in the peel. Fiber is important in your diet for your digestive health and helps prevent blood glucose surges after eating and reduces hunger. In one study, eating whole apples increased feelings of fullness for up to 4 hours longer than consuming equal amounts of apple purée or juice. This happened because whole apples reduce gastric emptying — the rate at which your stomach empties its contents.

Natural Sugar & B Vitamins

Apples have a lot of sugar, but this sugar is natural, does not burn quickly and is healthy. B vitamins are very dense in apples as well, and they will make you feel better if you struggle with your energy and mood levels on most days. Many people turn to apples as their number one snack choice for this particular impact it has on the body.

Daily Nutritional Values: Vitamin C, Potassium & Antioxidants

An apple contains 10% of your needed Vitamin C value and 5% of your needed Potassium daily value. Vitamin C is important in the development of collagen in your bones, muscles, cartilage, and blood vessels whereas potassium promotes faster cell renewal, maintains blood sugar levels, and benefits your hair and skin.

Like vitamin C and potassium, Antioxidants have an impact on your body, mind, and skin. A particular antioxidant found in apples helps reduce cellular death from oxidation and inflammation of neurons, which in all may play an important role in reducing the risk of neurodegenerative disorders. You may not be surprised to hear that evidence does show that apples are an incredibly nutritious fruit that may in fact “Keep the Doctor Away”. Eating apples can even help you manage and prevent many chronic illnesses and conditions including Asthma, Type 2 Diabetes, Dementia, Heart Disease, and Cancer.


Apples can be incorporated into your daily diet and be consumed in many forms:

– Consumed raw (washed) or as applesauce

– Chopped: Added to salads, slaws, and cereal or fruit salads.

– Grilled: Served with pork chops, ribs, pancakes, or French toast

– Blended in a delicious fruit smoothie

– Consumed in juice or other beverages

– Baked into muffins, pies, or other pastries


October Recipe of the Month















There are many types and flavors of apples. What is the most popular type of apple?

Drumroll, please. The most grown apple variety is the Red Delicious. The Red Delicious was first introduced in the United States in 1880’s in Iowa and today is well known for being bright red, crunchy, and mildly sweet. Though it has faced its fair share of critics, the Red Delicious has remained steady in popularity for over 20 years. However, it is predicted that in 2023, the Gala may soon take hold of the number one spot, Red Delicious will move to second, and Granny Smith will remain in third place.

In all apples are enjoyed around the world by all ages throughout the year. The variety in flavors, availability, ways to eat them and health benefits rank apples as a beneficial fruit that can have a positive impact on your body, mind, and skin. Below you will find our Tomah Café recipe of the month incorporating this delicious fruit.


We hope you enjoyed our October Nutrition Highlight. For more nutrition notes and articles please visit our Nutrition Services Webpage or our Eating Healthy- Wellness Directory Segment.

Tomah Health