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    "parsed_content": "Credit...Johnny Miller for The New York Times. Food Stylist: Susan Spungen.Skip to contentSkip to site indexSearch & Section NavigationSection NavigationAccountAccountGoHome U.S.SECTIONSU.S.PoliticsNew YorkCaliforniaEducationHealthObituariesScienceClimateWeatherSportsBusinessTechThe UpshotThe MagazineTOP STORIESDonald TrumpSupreme CourtCongressImmigrationAbortionLatest PollsNEWSLETTERSThe MorningMake sense of the day\u2019s news and ideas.The EveningCatch up on big news, and wind down to end your day.See all newslettersPODCASTSThe DailyThe biggest stories of our time, in 20 minutes a day.See all podcastsWorldSECTIONSWorldAfricaAmericasAsiaAustraliaCanadaEuropeMiddle EastScienceClimateWeatherHealthObituariesTOP STORIESMiddle East CrisisRussia-Ukraine WarChina International RelationsThe Global ProfileLeer en Espa\u00f1olNEWSLETTERSThe WorldA guide to understanding the news, made for readers around the globe.Your Places: Global UpdateThe latest news for any part of the world you select.Canada LetterBackstories and analysis from our Canadian correspondents.See all newslettersBusinessSECTIONSBusinessTechEconomyMediaFinance and MarketsDealBookPersonal TechEnergy TransitionYour MoneyTOP STORIESU.S. EconomyStock MarketArtificial IntelligenceNEWSLETTERSDealBookThe most crucial business and policy news you need to know.On TechOur best tech reporting from the week.See all newslettersPODCASTSHard ForkOur tech journalists help you make sense of the rapidly changing tech world.See all podcastsArtsSECTIONSToday's ArtsBook ReviewBest SellersDanceMoviesMusicTelevisionTheaterPop CultureT MagazineVisual ArtsRECOMMENDATIONS100 Best Movies of the 21st CenturyCritic\u2019s PicksWhat to ReadWhat to WatchWhat to Listen To5 Minutes to Make You Love MusicNEWSLETTERSBooksReviews, news and features to help you find your next read.WatchingStreaming TV and movie recommendations.See all newslettersPODCASTSBook ReviewThe podcast that takes you inside the literary world.PopcastPop music news, new songs and albums, and artists of note.See all podcastsLifestyleSECTIONSAll LifestyleWellTravelStyleReal EstateFoodLoveYour MoneyPersonal TechT MagazineCOLUMNS36 HoursAsk WellThe HuntModern LoveWhere to EatVowsSocial Q\u2019sThe EthicistAsk the TherapistNEWSLETTERSThe WeekenderUnwind with stories about culture and the way we live.WellEssential news and guidance to live your healthiest life.See all newslettersPODCASTSModern LoveThe complicated love lives of real people.See all podcastsOpinionSECTIONSOpinionGuest EssaysEditorialsOp-DocsVideosLettersTOPICSPoliticsWorldBusinessTechClimateHealthCultureCOLUMNISTSJamelle BouieMaureen DowdDavid FrenchThomas L. 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Here\u2019s why that\u2019s a great thing.Credit...Johnny Miller for The New York Times. Food Stylist: Susan Spungen.Supported bySKIP ADVERTISEMENTListen \u00b7 5:31 min Share full articleBy Isobel WhitcombSept. 23, 2024Leer en espa\u00f1ol\u9605\u8bfb\u7b80\u4f53\u4e2d\u6587\u7248\u95b1\u8b80\u7e41\u9ad4\u4e2d\u6587\u7248\u201cAn apple a day\u201d might seem like overkill, but America\u2019s most popular fruit \u2014 currently weighing down branches in orchards everywhere \u2014 is packed with health benefits. Here\u2019s what nutrition experts have to say about apples, plus some recipes from New York Times Cooking to help you eat more of them all year long.They\u2019re good for your gut.Apples are rich in dietary fiber, a type of complex carbohydrate that our body isn\u2019t capable of digesting on its own. That fiber acts as food for many of the bacteria species that reside in our guts. These bacteria have a powerful impact on our health, affecting everything from cancer risk, to weight, to mood.A diet high in fruits and vegetables, including apples, has been shown to increase the number of beneficial bacteria and decrease the number of harmful bacteria in people\u2019s guts, said Marie van der Merwe, a nutrition scientist at the University of Memphis. That could lead to better overall health, Dr. van der Merwe said.In addition, apples themselves contain a host of beneficial bacteria. (While this is true for all fruits and vegetables, one study found that apples have a greater variety of bacteria than most.) When you eat an apple, some of those bacteria may become part of your microbiome. The apple is \u201cacting like a probiotic in addition to acting like a prebiotic,\u201d Dr. van der Merwe explained.AdvertisementSKIP ADVERTISEMENTThey\u2019re heart healthy.Apples have high amounts of pectin, a dietary fiber that can help you maintain healthy cholesterol levels. In a 2012 study, 160 postmenopausal women ate either 75 grams of dried apples (equal to about two medium sized apples) or prunes every day for one year. After six months, the women who consumed apples experienced a 13 percent drop in their total cholesterol and a 24 percent drop in \u201cbad\u201d LDL cholesterol, while the women who ate prunes experienced a 3.5 percent drop in total cholesterol and an 8 percent drop in LDL cholesterol. Apples are also one of the biggest dietary sources of polyphenols \u2014 tiny, health-promoting molecules that plants produce to defend themselves from the elements. Certain polyphenols in apples, called flavonoids, are particularly good at stimulating the production of nitric oxide, a gas that flows through our blood vessels, causing them to dilate. That\u2019s good for blood pressure, said Nicola Bondonno, a postdoctoral researcher at the Danish Cancer Institute who has coauthored several studies on apples.They can reduce chronic inflammation.Polyphenols in apples can reduce inflammation \u2014 and, in turn, possibly help reduce disease risk. Researchers published a study in August that analyzed health data from more than 119,000 people collected over nearly 20 years, including records of everything they ate over a 24-hour period on five separate occasions. The study found that those who reported eating more than two apples a day in the meal logs had a 30 percent lower chance of developing chronic obstructive pulmonary disease later on. \u201cWe saw benefits even at just half a serving a day,\u201d said Aedin Cassidy, the chair of nutrition and preventive medicine at Queen\u2019s University Belfast and a study co-author. The study found that the association between apples and C.O.P.D. risk was also linked to a reduction in inflammatory markers.AdvertisementSKIP ADVERTISEMENTHow to Enjoy ThemApples are most nutritious when you leave the skin on, Dr. Bondonno said: After all, it\u2019s the skin that contains those powerful polyphenols (and much of the fiber). She added that you should wash apples thoroughly before eating them to avoid pesticide exposure.In general, a darker color apple will have a richer variety of polyphenols, Dr. van der Merwe said. But more important than selecting the deepest red apple you can find is eating different apple varieties, so you can absorb as many different polyphenols as possible, she said.Apples are a perfect food all on their own, of course. But these recipes from NYT Cooking will help you work even more into your diet.1. Apples With Honey and Crushed WalnutsImageCredit...Michael Graydon & Nikole Herriott for The New York Times. Prop Stylist: Kalen Kaminski.Created as a crunchy take on the traditional Passover dish haroseth, this tangy salad is a welcome bit of freshness on any table, any time of year.Recipe: Apples With Honey and Crushed WalnutsAdvertisementSKIP ADVERTISEMENT2. Cider-Braised Chicken Thighs With Apples and GreensImageCredit...Johnny Miller for The New York Times. Food Stylist: Rebecca Jurkevich.In this comforting one-pot dinner, you get a triple dose of apple \u2014 apple cider, cider vinegar and apple slices \u2014 alongside chicken and kale.Recipe: Cider-Braised Chicken Thighs With Apples and Greens3. Bircher MuesliImageCredit...Yossy Arefi for The New York Times (Photography and Styling)Milk-soaked oats are naturally sweetened with grated apple. You can scatter some more on top for crunch.Recipe: Bircher MuesliAdvertisementSKIP ADVERTISEMENT4. Fall Salad With Apples, Cheddar and Crispy SageImageCredit...Armando Rafael for The New York Times. Food Stylist: Monica Pierini. Prop Stylist: Carla Gonzalez-Hart.This light green salad features the unbeatable combination of sweet-tart apples and sharp, salty Cheddar. To turn it into a full meal, add toasted pecans.Recipe: Fall Salad With Apples, Cheddar and Crispy SageAdvertisementSKIP ADVERTISEMENT5. Honey-Roasted Sweet Potatoes and ApplesImageCredit...Kate Sears for The New York Times. Food Stylist: Hadas SmirnoffFirm apples become nearly jammy when they\u2019re roasted alongside sweet potato spears. They\u2019re just as good cooked with carrots or parsnips.Recipe: Honey-Roasted Sweet Potatoes and ApplesAdvertisementSKIP ADVERTISEMENT",
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    "author_name": "Isobel Whitcomb",
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