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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 in the peel. Fiber is vital in your diet for your digestive health, 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 happens 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 required Potassium daily value. Vitamin C is vital in developing collagen in your bones, muscles, cartilage, and blood vessels. In contrast, potassium promotes faster cell renewal, maintains blood sugar, and levand benefits your hair and skin.

Vitamin C and postimpact impact your body, mind, and skin. A particular antioxidant found in apples helps reduce cellular death from oxidation and inflammation, which, inessential, plays an essential 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 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, 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 the 1880s 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 popular for over 20 years. However, it is predicted that 2023 the Gala will 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 worldwide 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 positively impact 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 Eating Healthy- Wellness Directory Segment.




Barrie, Leslie. “7 Outstanding Health Benefits of Apples | Everyday Health.”, 2 Oct. 2020,

Lang, Ariane. “8 Impressive Health Benefits of Apples.” Healthline, 5 Jan. 2022,

“What You Need to Know about the Health Benefits of Apples.” WebMD,

Tomah Health