Cancer Fighting Food in Season: Apples

It’s apple season! What’s your favorite variety of apple? I worked at an event at a farmers market this past weekend and saw all kinds of apples -– Honeycrisp, Granny Smith, Winesap, Rome, and more. One of my favorite varieties is Honeycrisp. Their “season” is very short, and unfortunately, they're more expensive than some other apples, but they're so good! They are worth the splurge to me!

When most people think about fruits and cancer prevention, they gravitate towards berries like blueberries or raspberries. While those are great, other fruits have anticarcinogenic properties, too.

Apples are an excellent source of vitamin C and fiber. They contain several antioxidants and phytochemicals, including quercetin, which has antioxidant and anti-inflammatory properties, epicatechin, and, in red apples, anthocyanins. The peel of the apple in particular contains potent phytochemicals.

According to the American Institute for Cancer Research (AICR), there is convincing evidence that diets high in dietary fiber may lower the risk of colorectal cancer, and diets high in fruits probably lower the risk of multiple cancers (mouth, pharynx, larynx, esophagus, lung, and stomach).

So, which are good for eating and which for baking?

Here are some tips from AICR, along with a few of my own, for incorporating apples into your diet.

• Chopped apples add a nice sweetness and texture to vegetable salads, and extra crunch to fruit salads. I recently made a Waldorf salad for a cooking demonstration with chopped apples, shredded carrots, dried cranberries, walnuts, and celery. I substituted Greek yogurt for the mayonnaise to lower the fat, and increase the calcium and protein. I am addicted to this now! It’s slightly sweet, but has lots of healthy veggies and heart-healthy nuts.


• Bake or stew apples with vegetables such as carrots, winter squash, and sweet potatoes.


• For a quick dessert, core apples and stuff them with raisins and cinnamon. Top with a tablespoon of cider or water, cover with waxed paper, and microwave for two minutes each.


• Substitute applesauce for oil to lower calories and fat in baked goods such as quick breads and cakes.


• Cooked apples go great with pork and chicken. Put apple slices in a non-stick pan over medium-low temperature, and then add a splash of lemon juice and a pinch of cinnamon, nutmeg, and ginger, for wonderful fall flavors and smells! Cook until apples are a desired texture.