As the temperature continues to drop in New York it makes me want to stay inside more and more wrapped up in blankets with a big huge cup of Spiced Apple Cider. The smell of cinnamon and cloves was my favorite part of going to Holiday Mass. The warm crisp apples dancing on your tongue with a hint of lemon or orange. It always makes me smile a kool-aid kid smile when I have a cup.
As I began to make my own cup of cider, I remembered a weird conversation I had with a complete stranger. He said to me; “Why eat apples? They have no nutritional value.” And I thought to myself have you never heard the phrase “An Apple A Day Keeps the Doctor Away. Hello, of course there is!”? I did not utter those words out loud, although I really wanted to. It it did make me question for a second if there really was no nutritional value in Apples? Was this another of those old wives tales that doesn’t hold up when scrutinized? Eh, I doubted that highly. I was sure there were tons of reasons to eat an apple…and I was right!

He was right that Apples don’t have a huge vitamin profile. One medium apple contains 13% of your daily vitamin C requirement and 15% of your dietary fiber and 60-80% of daily value of the trace mineral Boron. So at first look apples don’t seem to be a huge power house of nutrition. However, when you take into account the benefits of phytonutrients (quercetin, catechin, phloridzin and chlorogenic acid that work as antioxidant against free radicals that invade the body and contribute to chronic diseases), boron, and fiber in apples you might be blown away.

One phytonutrient in particular, Quercetin, is not only a powerful antioxidant but also a natural anti-histamine, and anti-inflammatory. Research shows that quercetin may help to prevent cancer, especially prostate cancer. Quercetin’s antihistamine action may help to relieve allergic symptoms and asthma symptoms. The anti-inflammatory properties may help to reduce pain from disorders such as arthritis. Men who are concerned about prostate problems would also benefit from it. Quercetin may also help reduce symptoms like fatigue, depression and anxiety. Recent research has shown that apple polyphenols can help prevent spikes in blood sugar through a variety of mechanisms. In addition, the polyphenols in apple have been shown to lessen absorption of glucose from the digestive tract; to stimulate the beta cells of the pancreas to secrete insulin; and to increase uptake of glucose from the blood via stimulation of insulin receptors. All of these mechanisms triggered by apple polyphenols can make it easier for you to regulate your blood sugar.

Scientists have recently shown that one important health benefit of apples stems from their impact on bacteria in the digestive tract. Intake of apples significantly alters amounts of two bacteria (Clostridiales and Bacteriodes) in the large intestine. As a result of these bacterial changes, metabolism in the large intestine improved, and there was more fuel available to the large intestine cells (in the form of butyric acid) after apple is consumed. Which means more efficiency in extracting nutrients from your food and also since much of our immune system response is effected by our digestive tract health apples are a great boost for your over all system.

Apples also have Vitamin C. Most people think that C only helps when you are sick but it has many more uses in the body. Vitamin C helps to protect your cells from free radical damage that can cause disease, lowers your risk of cancer, regenerates your Vitamin E supply, also improves iron absorption and promotes lung health. Most of the vitamin C is in the apple skin, so best to eat it whole!

Apples are also a great source of both soluble and insoluble fiber. One form of apple fiber that is particularly useful is pectin. It helps to prevent cholesterol buildup in the lining of blood vessel walls, thus reducing the incident of arteriosclerosis and heart disease. It also helps to regulate the flow of water in between cells and keeping them rigid. The insoluble fiber in apples provides bulk in the intestinal tract, holding water to cleanse and move food quickly through the digestive system.?
Boron is a trace element that affects a broad range of life processes involving macro minerals, energy substrates such as glucose and triglycerides, amino acids and proteins, free radicals, bone mineralization, prostate health, mental function, estrogen metabolism and numerous body systems. The combination of vitamin D, calcium and magnesium, and boron, act synergistically to maintain good bone mineralization. Boron is also required to convert estrogen and vitamin D to their most active forms. Plus, Boron plays a role in cognitive function. It helps maintain/improve dexterity, hand-to-eye coordination, attention, perception, and short- and long-term memory. Boron is also particularly useful for people that suffer with arthritis. It has been shown in studies to
decrease joint pain, swelling and stiffness.

Soo this stranger was right that Apples don’t have a long list of vitamins behind its name BUT what it does have kicks your health up a few notches. If you are worried about keeping your blood sugar stable, digestive health, allergies, asthma, cancer prevention, arthritis pain, or just being generally healthy at all, apples really are a great addition to your diet. Which makes me happy. Now I am off to make a large cup of fresh pressed hot apple cider…yummy yum!

Fresh Hot Apple Cider

Serves 4
5-6 large apples of your choice
1 tablespoon of cinnamon or 1 cinnamon stick
1/2 teaspoon of whole cloves
1/2 teaspoon of cardamon (optional)
1/2 teaspoon of nutmeg
1 teaspoon orange or lemon zest or just add some orange/lemon peels
1 ounce of rum or brandy (optional)
2 tablespoons blackstrap molasses or date sugar or honey
Blender/food processor/juicer
Cheese cloth or clean white t-shirt/towel
Pot

Juicer- throw washed cut apples into the juicer. Take the pulp and using cheese clothe wring the pulp out to extract any remaining juice.

Food processor/blender- blend whole washed apples until it looks like apple sauce. Wring contents threw cheese cloth until all juice extracted.

*If you want a thicker drink feel free to add some of the apple pulp to the drink.

Take fresh squeezed juice and place into a small pot on medium heat. Add in all the spices and lemon. Heat for 5-8 minutes until fragrant and warm. Serve hot!

Bon Appetit!

PS… if you want to cheat on this one…go to Whole foods and buy their organic non pasteurized apple juice. Heat it with spices and rum if you like or without if you have kids! Not as much fun but, less work.