The Five Benefits of Apples and Recipe

Printed with permission from resident Holistic Nutritionist  Molly Lee, CHHC, of
Photo credit:  PlayTheTunes 
1. Prevents many types of cancer:
Including breast, liver, colon, pancreatic to name a few because of high flavonoid and fibre content.  Flavonoids are a type of anti-oxidant that can be nutritionally helpful by triggering enzymes that reduce the risk of certain cancers, heart disease and age-related degenerative diseases.

Conventional apples are high on the “dirty dozen” list because of their high pesticide content which can be cancer causing and produce other damaging effects on the body.  Therefore it’s best to buy organic or apples from your local farmer’s market that are pesticide free to ensure you get the beneficial nutrients from apples without the high pesticide residue.

2. Encourage natural weight loss:
Foods high in fiber are beneficial in creating healthy weight loss. The high fiber content in apples balances blood sugar levels and helps you feel full making them an ideal, nutritious snack.  Apples are also high in beneficial nutrients such as vitamins C, K and B6. These vitamins are important for normal human functioning which improve overall health by boosting your immune system and giving you more energy to work-out.

Potassium is another nutrient that increases the health benefits of apples, with 195 mg found inside a medium apple.  Instead of a sugary “energy” drink pre or post work-out which actually contribute to weight gain, eating an apple will help provide you with the natural electrolytes and energy your body needs.

3. Reduces aging and helps prevent Alzheimer’s:
Antioxidants in apples block the absorption of harmful free radicals that can age you prematurely and cause disease.  A study on mice at Cornell University found that the quercetin in apples may protect brain cells from the kind of free radical damage that may lead to Alzheimer’s disease.  Mice that were fed an apple-enhanced diet showed higher levels of the neurotransmitter acetylcholine and did better in maze tests than those on a regular diet.

4. Helps your liver de-toxify: 

Your liver is responsible for clearing out toxins out of your body accumulated from .  Apples are natural de-toxifiers because of their high natural fiber and anti-oxidant content.  The apple has long been known as a health tonic, medicine and bowel-regulator. When eaten, it stimulates the secretion of digestive juices. It contains natural substances that help prevent digestive and liver problems.

5. Prevents heart disease:

An extensive body of research has linked high soluble fiber intake with a slower buildup of cholesterol-rich plaque in your arteries. The fiber content in apples helps reduce bad cholesterol and reduces the risk of many cardiovascular problems including heart disease and stroke.  The polyphenols responsible for the antioxidant benefits of apples also help reduce artery clogging that can lead to heart health problems.

Healthy & Tasty Fall Apple Cranberry Crisp

(Adapted from a recipe by Dawn Lerman)

The use of organic or local apples from the Farmer’s market, pure maple syrup instead of refined sugar and addition of flax seeds (omega 3s) and cranberries makes this recipe a healthy, scrumptious dessert high in beneficial nutrients, fiber and anti-oxidants.  The use of coconut oil also helps with natural weight loss, increased immunity, proper digestion and improved metabolism.

Apple mix:

  • 6 *organic apples (washed, cored, diced)
  • 1/2 cup of unsweetened apple juice

Crumble topping:

  • 1/2 cup maple syrup
  • 2 cups rolled oats
  • 2 tsp ground cinnamon
  • 6 tbsp butter or coconut oil
  • 1 tsp vanilla extract
  • 1 tsp flax seeds
  • 1/3 cup dried unsweetened cranberries


  1. Preheat oven to 350 degrees.
  2. Lightly oil bottom of baking pan with coconut oil.
  3. Spread apples evenly in pan and add apple juice.
  4. In a bowl, mix maple syrup, rolled oats, flax seeds, cranberries, vanilla and cinnamon.
  5. Work in softened butter/coconut oil until mixed in with no large chunks.
  6. Press dry ingredients on top of apple mix.
  7. Cook uncovered for 35-40 mins

*Makes 15 snack size servings

Resident Holistic Nutritionist Molly Lee is available for nutrition appointments at Derma Bright Clinic!

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