WASHINGTON — Walk down the aisle of your local farmers market this fall and chances are you will see an abundance of colorful and fresh apples. Whether red, green or yellow, apples are packed with health benefits and they are delicious!

With Thanksgiving coming up, here’s some information about this seasonal favorite fruit, its nutrients and ideas for healthy apple recipes to include at your family feast.

Fall Seasonal Apples: Types and Nutrients

Apples are great to eat year-round, but they hit their peak from September to early November. Hopefully, you have already gone apple picking, but you still have a few weeks to enjoy fresh apples and their nutrients. A symbolic fruit of the fall season, apples may taste sweet, tangy, tart, or a blend of flavors. Plus, the color of their skin indicates different phytonutrients. 

Common Types of Apples

• Red Apples:
  • Ambrosia.
  • Braeburn.
  • Cortlandt.
  • Empire.
  • Evercrisp.
  • Fuji.
  • Gala.
  • Honeycrisp.
  • Jonagold.
  • McIntosh.
  • Pink Lady.
  • Red Delicious.
• Yellow Apples:
  • Crispin.
  • Golden Delicious.
• Green Apples:
  • Granny Smith.

Nutrition Facts

According to the U.S. Department of Agriculture’s Food Data Central, one standard medium raw apple (200 grams) contains the following:

• Calories: 122.
• Water: 169 grams.
• Protein: 0.34 grams.
• Fat: 0.3 grams.
• Carbohydrates: 29.6 grams.
• Fiber: 4.2 grams.

Apples are a hydrating fruit; the juice you taste in a fresh bite is mainly water. They are also a great source of fiber, which can help you feel fuller longer if you have an apple as a healthy snack.

They are also a significant source of:

• Vitamin C: Vitamin C functions as an antioxidant that can help protect your immune system from oxidative stress and inflammation. 
• Potassium: Potassium is an essential nutrient and electrolyte that helps balance fluid levels in your cells.
• Antioxidants: Apples of all colors contain other antioxidants, including anthocyanin, polyphenols, and flavonoids, which can all help reduce inflammation and prevent chronic diseases. Many of these are found in the skin — give your apples a good wash and eat the skin for extra nutrients.

Best Ways to Eat Apples

After bringing home your fresh apples, how should you eat them? There is no wrong way, but here are some healthy tips.

• Raw:
  • Wash your apple and slice or bite right into it.
  • For a more complete and filling snack, add a source of protein (examples: string cheese, Greek yogurt, or cottage cheese) and healthy fat (examples: nut butter, hummus, or almonds).
  • Add raw apples to a salad, yogurt, or oatmeal bowl.
  • Blend sliced apples to add to a nutritious smoothie or protein shake.

• Bake:
  • Slice your apples in half, top with cinnamon, and bake in the oven for a warm, healthy, natural dessert.

• Healthy Recipes: Sneak some apples into your favorite Thanksgiving side dishes.

• Cranberry applesauce..
• Add apples to your stuffing.
• Roasted sweet potato, squash and apple chunks.
• Roasted brussels sprouts and apples.
• Autumn salad with apples and walnuts.

• Healthy Desserts: Stock up on apples and prepare healthy desserts for Thanksgiving. Here are some ideas, with links to Mayo Clinic-approved recipes where available. In many cases, baking your own version of these treats may be healthier than a store-bought version, whichever recipe you follow.

Apple Seasonal Activities and Health

As spending time in nature and socializing are key components of overall health, apples play a fun role in both.

• Apple Picking: Though we’re nearing the end of apple picking season, a trip to an apple orchard is a family-friendly activity for people of all ages. You may also pick apples on a farm, where you can purchase other freshly harvested produce and support your local farmers. Carrying your bags of apples home (or at least to the car) also gives you an extra workout.

• Baking Together: Preparing a healthy apple recipe with friends or family combines healthy eating with quality time spent together. Encouraging children to help with cooking can also boost their mental and motor skills.

The Sweet and Healthy Fall Treat

Save a place for apples at your Thanksgiving table. These sweet fall fruits are rich in Vitamin C to keep your immune system strong as winter approaches. Check out your local farm to pick your own apples, and eat them as a snack or add them to a healthy recipe. Over 100 varieties of apples are grown in the United States; choose your favorite, and enjoy. 

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