An Apple a Day Keeps the Doctor Away!

— Written By and last updated by

Autumn is here, and everyone is talking about sweaters, scarves, boots, and pumpkin spice lattes. However, there is one thing missing from this list, APPLES! Nothing beats a crisp apple on a fall day. Now is your chance to add apples to your fall favorites list, seeing that October is National Apple Month.

According to the U.S. Apple Association, the health benefits apples provide have been recorded back all the way to medieval times. There was an old English saying, “Ate an apple before gwain to bed, makes the doctor beg his bread,” that eventually led to the version we hear today, “An apple a day keeps the doctor away.”

Apples help lower cholesterol since they contain pectin, a form of soluble fiber that has been linked to lower one’s bad cholesterol. An apple’s complex fiber content also helps you feel fuller longer, since it takes our bodies longer to digest complex versus simple foods. Apples also provide us with the antioxidants, including vitamin C, that helps to keep your immune systems strong and fight off sickness.

North Carolina is the seventh largest apple producing state in the U.S. Most of these apples are grown in Western North Carolina. Warm days and cool nights are perfect for growing firm, crisp, juicy apples. The four main North Carolina varieties are Red Delicious, Golden Delicious, Rome Beauty, and Stayman. However, over 40 other varieties are also grown in NC. To find a NC pick-your-own farm, roadside market, or farmers market, visit

Here is a quick recipe that will not only help increase fruit intake, but honor the apple in a new way.

Tuna Apple Salad

  • 2 (6oz) cans water packed tuna, drained
  • 2 tablespoons chopped red onion
  • 1 Apple, cored and chopped
  • 1 cup chopped celery
  • 1 cup golden raisins
  • 5 tablespoons lite Italian dressing
  • 2 c salad greens
  • 2 whole wheat pita bread, cut in half

In a small bowl, stir tuna, onion, apple, celery, raisins, and two tablespoons of dressing together. In a separate bowl, toss salad greens with remaining dressing. Carefully fill pita pockets with equal amounts of tuna and salad greens. Serve immediately and Enjoy!
Recipe from USDA Choose My Plate