Tara Gidus

How 'bout them Apples?

Move over, pumpkins… apples are comin’ through! Fall means sweet, crisp apples are finally in season and taste better than ever. But, their delicious flavor isn’t the only thing worth buzzing about; apples do amazing things for not just our taste buds but our bodies, too!


Apples are full of vitamins, one of them being Vitamin C. Vitamin C keeps your immune system strong, so you’ll be able to stay cold and flu free during these chillier months coming up. Apples also contain a complex of B vitamins, which are known to keep red blood cells healthy, getting that much needed oxygenated blood flowing to the muscles and heart during an intense run. The high amount of dietary fiber in apples is exceptionally helpful with digestion problems as well, which is a fairly common issue among runners. 

Red apples in particular have a rare antioxidant in the skin called quercetin. Quercetin has been shown to potentially benefit athletes specifically in the following ways:

  • Has anti-inflammatory effects
  • Improves endurance performance
  • Prevents oxidative damage
  • Increases alertness
  • Increases concentration
  • Increases muscle recovery


So if you haven’t already, head to your local grocery store and grab some apples to put in your salad, added to smoothies, or shredded in your morning oatmeal. Or try this nutritious apple ‘cookie’ recipe to get your daily dose of apple. You’ll be glad you did!


Apple Cookies


  • 1 apple
  • Peanut butter
  • Walnuts, roughly chopped
  • Coconut flakes
  • Cacaonibs


  1. Slice apple into thin rings and remove core
  2. Spread peanut butter over one side of ring
  3. Top with walnuts, coconut flakes, and cacao nibs


Great source of healthy fats, protein, and all the benefits of apples!


Questions or comments? Tweet me @DietDivaTara!


Known as the "Diet Diva," Tara Gidus is a nationally acclaimed nutrition expert and the official nutritionist of runDisney.