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Superfood of the Month: Apples

Red apples hanging from tree

Sep. 7 2023

Widely celebrated for their nutritional profile, apples are more than just a fruit that adds crunch to your daily diet. Here are 10 healthful reasons why the apple continues to be a cornerstone of healthy eating. 

Health Benefits

  1. Fiber: Apples are rich in dietary fiber, which can aid in digestion and promote feelings of fullness. 
  2. Vitamin-Rich: Apples are a good source of vitamin C and contain small amounts of vitamin A, iron, calcium and potassium. 
  3. Low in Calories: A medium-sized apple contains about 95 calories. 
  4. Antioxidant-Rich: Apples contain antioxidants, which help to fight oxidative stress and inflammation. 
  5. Hydration: Apples have high-water content, about 85%, which can help keep you hydrated. 
  6. Heart-Healthy: The fiber, potassium and antioxidants in apples are good for heart health. 
  7. Weight Management: Due to their fiber content and low-energy density, apples can help with weight management when part of a balanced diet. 
  8. Bone Health: Certain antioxidant and anti-inflammatory compounds found in apples may promote bone health. 
  9. Brain Health: Some studies suggest that eating apples may help boost brain function and protect against neurodegenerative diseases. 
  10. Gut Health: Apples contain pectin, a type of fiber that acts as a prebiotic, feeding the good bacteria in your gut and promoting digestive health.

Apple-Glazed Roast Chicken 

Apple glazed roast chicken


  • 1 whole chicken 
  • 2 apples, cored and chopped 
  • 1 onion, chopped 
  • 1 sprig rosemary 
  • 1 sprig thyme 
  • 1 T olive oil 
  • 1 c apple juice 
  • 2 T honey 
  • 1 T cornstarch 
  • Salt and pepper to taste

Step 1: Preheat oven to 375°F (190°C). 

Step 2: Stuff the chicken with apples, onion, rosemary and thyme. 

Step 3: Rub the outside of the chicken with olive oil, salt and pepper. 

Step 4: Roast for about 1-½ hours or until the juices run clear. 

Step 5: In a saucepan, simmer apple juice and honey until reduced by half. 

Step 6: Mix cornstarch with a little water, then add to the saucepan to thicken the glaze. 

Step 7: Brush the apple glaze on the chicken for the last 15 minutes of roasting. 



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Disclaimer: This blog is intended for general understanding and education about Lexington Medical Center. Nothing on the blog should be considered or used as a substitute for medical advice, diagnosis or treatment. Blog visitors with personal health or medical questions should consult their health care provider.