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All About Apples!

Sallie Yakowicz, NDSU Dietetics Major and Program Assistant – NDSU Extension Service

An apple a day keeps the doctor away, or does it? Although this expression is silly, it holds some truth. October is National Apple Month, so it is the perfect time to take advantage of the abundance of fresh, juicy apples to reap their health benefits.

Apples offer many different health advantages with their high-fiber content and many natural disease-fighting chemicals such as flavones, triterpenoids and antioxidants. Consuming more apples helps to:

  • Reduce tooth decay and help whiten teeth
  • Fight the effects of aging on the brain to prevent Alzheimer’s
  • Protect against Parkinson’s with high-fiber content
  • Reduce the risk of several types of cancer
  • Decrease the risk of type 2 diabetes with fiber and weight management
  • Improve heart health by reducing cholesterol and plaque
  • Boost immune systems with antioxidants and vitamin C content


Not only do apples contain all of these disease-fighting agents, they are also delicious in a variety of forms. Including apples regularly is as easy as (apple) pie. Below are some new ways to incorporate fall’s favorite fruit this month:

  • Bake thin pieces into apple chips
  • Chop up into green salads
  • Warm some homemade apple cider
  • Add apple chunks to vegetable soups with celery, cabbage, sweet potatoes, carrots, etc.
  • Substitute applesauce in muffin or cake recipe (half the sugar and butter/oil)
  • Roast with root vegetables as a side dish
  • Add slices to any breakfast (oatmeal, cereal, or yogurt) for an energy-packed punch
  • Serve slices with peanut butter, honey, or yogurt dip


October is the perfect time to take advantage of in-season apples. There are several ways to incorporate your days’ worth, contributing to essential health benefits. See for more information about growing, preparing and preserving apples.

Filed under: fca newsletter

Sponsored in part by the Sanford Health Foundation.

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