By Amy Keller, MS, RDN, LD

Mary Rutan Health Registered Dietitian

My favorite time of year is almost here, and nothing feels more like autumn than visiting a local apple orchard. My parents grew up in Jackson, Ohio, and one of our favorite traditions was visiting my grandmothers and going to the Apple Festival in Jackson every September.

Apples aren’t just nostalgic for me; their health benefits make them a regular part of my diet. Let’s explore the nutritional benefits of apples and some easy ways to enjoy them more often!

Oranges usually get all the attention for Vitamin C, but apples have a good amount of this important nutrient too! Did you know that one apple can give you 10-12 percent of your recommended daily Vitamin C?

Apples are packed with fiber, especially if you leave the skin on. They have both soluble and insoluble fiber, and eating them regularly can help lower your cholesterol, especially the LDL or “bad” cholesterol. Getting more fiber can also help you feel full longer, which is great for managing your waistline.

Apples have healthy carbohydrates that can help keep your blood sugar steady. Their high fiber content slows down how quickly your body absorbs sugar, which helps prevent spikes. Pairing an apple with some protein, like peanut butter, can slow things down even more and makes a tasty, filling snack.

Rinse apples under cool, running water before you eat them. There’s no proof that special fruit and veggie washes work better than plain tap water. The idea that apples have too many pesticide residues is just a myth. According to the Residue Calculator at www.safefruitsandveggies.org, a woman would have to eat 850 apples and a man 1,190 apples every day for their whole lives to risk any harm from pesticides. So just wash your apple and enjoy!

It’s easy to enjoy apples! Try slicing them and pairing with cheddar cheese cubes for a satisfying snack. Add apple pieces to a salad, or put slices in a turkey sandwich for extra flavor and crunch. You can also bake apples with cinnamon and a bit of brown sugar for a sweet dessert. Remember, keeping the skin on gives you even more benefits! ■