Why an apple a day? 13 vitamins and 20 minerals, Reduce Hayfever, Immune Booster, Weightloss Warrior, Beauty Booster start crunching through to find out more……..



Apples deliver an antioxidant called quercetin, a plant derived flavonoid which aids endurance by making oxygen more available to the lungs.

A powerful antioxidant with anti-histamine affects, fantastic for some natural hayfever and asthma relief.

  •  Bone Protection.
    A flavanoid called phloridzin that is found only in apples may protect post-menopausal women from osteoporosis, may also increase bone density. Boron, another ingredient in apples strengthens bones.
  •  Diahorrea and constipation Fibre can either pull water out of your colon to keep things moving along when you’re backed up or absorb excess water from your stool to slow your bowels down.
  •  Alzheimer’s Prevention.
    quercetin in apples may protect brain cells from the kind of damage that may lead to Alzheimer’s.
  •  Lower Cholesterol.
    The pectin in apples lowers LDL (“bad”) cholesterol. The soluble fibre found in apples binds with fats in the intestine for removal in the digestive system.
  •  Lung Cancer Prevention.
    According to a study of 10,000 people, those who ate the most apples had a 50 percent lower risk of developing lung cancer. Researchers believe this is due to the high levels of the flavonoids quercetin and naringin in apples.
  •  Breast Cancer Prevention.
    It appears the more apples you eat, the less the risk.
  •  Colon Cancer Prevention Due to Pectin in this fruit and helps maintain a healthy digestive tract.
  •  Liver Cancer Prevention.
  • Rats fed an extract from apple skins had a 57 percent lower risk of liver cancer.


Immune Booster especially red apples which contain high levels of quercetin

  •  Liver Cleanser by assisting in the removal of toxins from the body.
  •  Prevent Gallstones due to high fibre content.
  •  Prevent hemmarriods fibre can prevent you from straining too much when going to the bathroom and thereby help alleviate hemorrhoids.
  • · Protect against Parkinsons disease a disease characterized by a breakdown of the brain’s dopamine-producing nerve cells. Scientists have linked this to the free radical-fighting power of the antioxidants contained therein.
  •  Assist in prevention of heart disease.
  •  Diabetes Management.
    The pectin in apples supplies galacturonic acid to the body which lowers the body’s need for insulin and may help in the management of diabetes.

         Weight loss

A Brazilian study found that women who ate three apples or pears per day lost more weight while dieting than women who did not eat fruit while dieting.

  •  This fruit satisfy hunger for few calories so it’s not surprising that they can be part of a healthy diet that promotes weight loss.  In a recent study, dried apples helped participants lose some weight. Women who ate a cup of dried apples daily for a year lost some weight and lowered their cholesterol and heart disease markers. Florida State University researchers think apples’ antioxidants and pectin (a type of fibre) are responsible for the benefits—and believe that fresh apples would be even more effective.


Apples contain 13 vitamins and 20 minerals, they also have beneficial antioxidant and antibacterial qualities. They’re healthy for our bodies, and also is particularly suited to sensitive and allergy prone skin. Apples have the same ph value as the human body.

  • Pectin accelerates the regeneration of skins elastic fibre’s for firmer smoother skin.
  • They can be used for reducing skin inflammation.
  • Homemade beauty treatments made with fresh apples are mildly astringent.
  • For firming and moisturizing by rubbing half and of this fruit on the face.
  • Grate apples mixed with with oats and honey for a 30 minute mask.
  • To soften age spots with grated apple, lemon and orange flower water.


Try to keep the peel on, they have 75 percent of the total fibre and 9 times greater antioxidants in the skin. Add for some delicious crunch to a radicchio, brussel sprout, black rice salad with apple balsamic dressing.

Bake them whole and stuff with ricotta, slithered almonds, lemon zest, your favorite spices, drizzle with some yellow box honey.

Slow Cook and Freeze when plentiful, then they are easy to make a crumble, tart or pie  when you are time poor, add five spice and star anise for a flavour sensation and serve with yoghurt cheese.

Dry them yourself then use in the months they are out of season, A fantastic way to add natural sugar to dishes, although with drying they lose vitamin c but still contain fibre and carbohydrates for energy.

“Plenty of reasons not to overlook the humble apple, add some to your shopping today”

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Cassandra Austin

Kitchen Coaching, Nutrition and Selfcare

A Corporate Chef with extra qualifications in< Diet and Nutrition, Food and Wellness, Food Psychology, Kitchen Medicine Vocational education trainer in Commercial Cookery, Dip Hospitality Management  & Business



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