Why I Eat an Apple a Day
I have an apple every single day. No matter the season. Whether it’s breakfast or a snack, it’s embedded in my daily routine — and intentionally so. For me, it’s not just habit; it’s a conscious choice to include a food that is simple, local, seasonal and high in nutritional value.
The Nourishing Simplicity of an Apple
Apples might seem humble. But they carry a remarkable nutritional profile: rich in fibre (especially when eaten with the skin on), packed with antioxidants (such as quercetin, catechin, chlorogenic acid), and brimming with vitamins and minerals like vitamin C and potassium. PMC+1
They are low in calories yet high in value. To me, that’s the essence of everyday nourishment.
Functional Benefits: What the Research Shows
- Gut & digestive health: Apples contain soluble fibre (notably pectin), which acts as a prebiotic, feeding beneficial gut microbes and supporting a healthy microbiome. Healthline+1
- Cardiovascular support: Regular apple consumption is linked with improved cholesterol profiles, better blood‐vessel function and reduced risk markers for cardiovascular disease. Frontiers+1
- Inflammation modulation: The phytochemicals in apples exhibit anti‐inflammatory effects, helping reduce markers like C-reactive protein (CRP) and oxidative stress. Cleveland Clinic+1
- Metabolic regulation: Some studies show a connection between apple intake and lower risk of type 2 diabetes and better weight management. Healthline+1
- Cell protection and ageing: The antioxidant load in apples helps protect cells from DNA damage, supporting broader health across lifespan. The Nutrition Source+1
Seasonal, Local, Intentional
As a food scientist and nutritionist, I place strong value on eating seasonally and locally. Buying apples from local orchards means I’m choosing produce with minimal travel, fresher flavour and better ecological footprint. During autumn, when apples are at their peak, it’s the perfect time to lean into them.
I sometimes mix up the varieties — for example, I’ll choose a crisp Granny Smith (lower in sugar) and poach it gently in a little water, a sprinkle of cinnamon and a drizzle of honey. Then it goes into a bowl of yoghurt with a touch of granola. Other times, I simply slice an apple as a quick snack. Either way, it’s a small ritual that ties into my broader approach: simple habits, consistent nourishment.
Connection to Our Classes
Because I see the broader implications of such daily habits, this links directly into our Gut Health cookery class (where we explore how fibre and plant compounds support the microbiome), and our Inflammation & Wellbeing sessions (examining how diet influences systemic inflammation and disease risk). Choosing an apple every day may seem small, but when you embed such habits alongside practical cooking—learning how to prepare, enjoy and integrate whole foods—you cultivate a foundation for longer-term health and vitality.
Key Take-away Points
- A daily apple is not just a snack—it’s a strategic, nutritionally rich habit supporting gut, heart, metabolic and cellular health.
- Choosing local, seasonal apples enhances flavour, supports sustainability, and aligns with whole-food thinking.
- It’s never too late to adopt such habits—whether you’re just starting to cook or looking to deepen your everyday routine.
- This simple choice links into broader health programmes (gut health, inflammation reduction) and reinforces that small daily acts compound into meaningful outcomes.
- If you’re someone who hasn’t yet built this habit, maybe start with one apple per day and savour how it makes you feel over a week.
References:
- Boyer J., Liu R.H. “Apple phytochemicals and their health benefits.” PMC (2014). PMC
- “An update on the potential health benefits of apple.” PMC (2016). PMC
- “The Health Benefits of Apples – Harvard T.H. Chan School of Public Health.” The Nutrition Source
- “Metabolic and Cardiovascular Benefits of Apple and Apple-Derived Products.” Frontiers in Nutrition (2022). Frontiers
- “Health Benefits of Apple Consumption – USApple.” USApple
Kumud Gandhi is a Nutritional Food Scientist bestselling Author, Broadcaster, and Keynote Speaker on the subject of nutritional health for productivity & performance in the workplace. In 2010 Kumud founded ‘The Cooking Academy’ a cookery school that focusses on cooking for nutritional health and wellbeing. Kumud regularly presents to international audiences on a variety of topics such as ‘Eating for Immunity and a Lifetime of Wellness’. She is an expert in the field of Wellness in the Workplace and works with organizations to create transformational change in employee health & well-being through nutrition and health coaching.
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