More to Apples Than Dipping in the Honey by Cindy Weinberger, MS, RD, CDN

Health & F tness

More to Apples Than Dipping into Honey

By Cindy Weinberger MS, RD, CDN

The apple is the symbolic fruit of Rosh Hashana. The first siman at the Rosh Hashana seudah is the notable dipping an apple into honey. Every child learns the famous “Dip the apple in the honey” song as soon as the school year starts. Apple picking is also a popular chol hamoed Sukkos trip due to the timely apple season in the fall. But there is more to an apple than just its sweet taste and symbolic meaning. An apple is an abundant source of nutrients as well as the key ingredient in having a sweet new year. A medium-sized apple contains roughly 60 calories, 0g total fat, 0mg cholesterol, 1mg sodium, 3g dietary fiber, and 10% daily value vitamin C. Apples are one of the healthiest foods a person can eat. As you can see, apples are low in calories, contain zero fat or cholesterol, have only a trace of sodium, and serve as a good source of fiber and vitamin C. The fiber in apples combines with other nutrients found in apples to provide health benefits such as preventing heart disease and regulating blood fat and cholesterol levels. The cholesterol-lowering effect of apples is linked to the soluble fiber, particularly pectins. Pectins prevent cholesterol from building up in blood vessels, thus preventing atherosclerosis and heart disease. Apples also contain insoluble fiber which provides bulk to the intestinal tract and helps move food quickly down the digestive tract. Besides for combining with fiber, phytonutrients in apples have also been shown to help regulate blood sugar levels. This is done by various

Apples are often called a “miracle food” or a “nutrition powerhouse,” as an apple a day indeed keeps the doctor away.

used for apple kugel, apple crisp, apple crumble, apple cobbler, apple pie, apple cake, apple muffins, apple turnovers, apple tart, candy coated apples, and chocolate-coated apples. The list can go on and on.

Another fun thing about apples is that there are so many different types. Each type of apple offers the same health benefits, yet offers a unique flavor. Whether you choose Red Delicious, Cameo, Holstein, Golden Delicious, Gala, Granny Smith, Pink Lady, Fuji, Envy, Honeycrisp, Ambrosia, or any other type of apple, you will get amazing health benefits, a delicious dish, and a happy and healthy sweet new year.

mechanisms which include preventing spikes in blood sugar and increasing uptake of glucose from the blood through the stimulation of insulin receptors. The same polyphenols that work to regulate blood fat and sugar levels also serve as antioxidants which help prevent asthma, Alzheimer’s disease, and cancer. Due to their many health benefits, apples are often called a “miracle food” or a “nutrition powerhouse,” as an apple a day indeed keeps the doctor away.

As you can plainly see, apples are very healthy for you and should be eaten all year round, not only on Rosh Hashana. Apples are a refreshing snack and can be used for baking and salads, too. You can eat apples raw, chomping into them whole or slicing them up. You

can dice them and grate them into salads, too. Apple slaw is a delicious, fresh salad very appropriate for Rosh Hashana. You can bake apples and sprinkle cinnamon and crushed pecans on top for a delicious baked apple dessert. You can cook apples into applesauce or add other cooked fruits and make fruit compote. For other sweet, and less healthy options, apples can be

Cindy Weinberger MS, RD, CDN, is a Master’s level Registered Dietitian and Certified Dietitian-Nutritionist. She graduated CUNY Brooklyn College receiving a Bachelor’s in Science and Master’s degree in Nutrition and Food Sciences. She is currently a dietitian at Boro Park Center and a private nutrition consultant. She can be reached at CindyWeinberger1@gmail.com. Follow us on Instagram @EatBetterandFeelBetter.