Awakened Body - Blog

From Oil to Ocean: The Global Story Behind Everyday Plastic

Sat, 07 Mar 2026 06:52:04 +0000

Every object carries a story....

A plastic bottle, a storage container, a piece of packaging—it all began somewhere long before it reached our hands. What appears to be a simple, inexpensive item on a store shelf is often the final step in a long and complex industrial journey that spans continents, oceans, and multiple stages of production.

Over the past several years, a striking global supply chain has become increasingly visible. Large quantities of crude oil from Iran are exported to China, which has become the world’s largest producer of plastic materials and plastic products. Its vast manufacturing infrastructure allows it to convert enormous volumes of petrochemical feedstocks into finished goods at remarkable speed and scale. Factories operate around the clock, producing millions of items that are then packaged, loaded into shipping containers, and transported to ports for export.

From there, the story continues across the Pacific Ocean. Cargo ships carrying thousands of containers travel to ports in the United States, where the goods are unloaded, distributed through warehouses, and eventually delivered to retailers. By the time a plastic item reaches a store shelf, it may have traveled thousands of miles and passed through multiple industrial systems.

Seen this way, a single plastic object represents a long chain of activity: oil extracted from the earth, transported across borders, refined into chemical feedstocks, converted into polymer pellets, molded into products, packaged, shipped across oceans, and finally placed in the hands of consumers. What seems like a small purchase is actually connected to a vast global network of energy, manufacturing, and transportation.

This chain illustrates something profound about our modern economy. Everyday consumer choices are deeply intertwined with global systems of resource extraction, industrial production, and international trade. The convenience and affordability of plastic products are made possible by this intricate web of supply chains.

The encouraging news is that this system is not beyond our influence. Consumers hold one powerful lever: demand. When people choose reusable containers instead of disposable ones, bring their own bags to the store, or select products with minimal packaging, they reduce the need for new plastic production. When communities support locally produced goods, they also shorten supply chains and reduce the environmental costs associated with long-distance shipping.

Reducing plastic consumption does more than cut down on waste. It lowers the demand for petroleum extraction, reduces industrial emissions, and decreases the amount of plastic that eventually ends up in landfills, waterways, and oceans. Small changes in purchasing habits, when multiplied across millions of people, can shift markets and encourage companies to adopt more sustainable practices.

In a world where supply chains span continents, one of the most meaningful actions we can take is surprisingly simple: buy local when possible, choose reusable products, and use less plastic overall. Every purchase is a signal, and together those signals help shape the future of our planet.

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What Is "Deep-Body" Listening?

Sun, 21 Dec 2025 18:12:41 +0000

FAQs about Deep-Body Listening

1. What is “Deep Body Listening”?

At its core, Deep Body Listening is a disciplined, embodied practice of listening to your body as a source of truth, guidance, and awareness — not just as a physical machine to be managed. It’s a way of tuning into the subtle signals your nervous system, tissues, and internal experience are offering you, rather than overriding them with logic, willpower, or fear.

This practice invites you to slow down long enough to hear the language of sensation — the lived experience beneath thoughts, beliefs, and habits.

Deep Body Listening is not passive. It is curious, receptive, and participatory: you are in relationship with your body’s signals rather than arguing with them.

2. How is Deep Body Listening different from mindfulness or meditation?

Deep Body Listening shares common ground with mindfulness and meditation — namely presence and awareness — but it has a specific orientation:

• Instead of focusing primarily on breath or thought, it starts with sensation: how your body actually feels, moment by moment.

• It does not prioritize the mind over the body or the body over the mind — it recognizes them as co-participants in experience.

• The emphasis is on felt experience, not analysis.

Where mindfulness may notice thoughts or breath, Deep Body Listening says:

“Notice where that experience is felt in the body, and let the body speak.”

This approach allows you to engage your physiology as a trustworthy source of information and meaning.

3. What kinds of signals am I listening for?

Deep Body Listening teaches you to notice what is often missed:

• subtle pressure or release in muscles

• shifts in temperature or tension

• patterns of hunger and satiety

• heart rhythm changes with different thoughts or relationships

• emotional sensation before the mind labels it

• the difference between grounded calm and sympathetic alarm

These are not “symptoms to fix.” They are messages — subtle communications about your nervous system’s sense of safety, threat, abundance, or constraint.

4. What is the relationship between Deep-Body Listening and health or vitality??

Deep-body listening is a key to feeling vitally alive. In the 21st century, we are living in the backlash created by the flourishing of modern medicine. Today, we are blessed to live in a time that countless once fatal conditions are now treatable. The unintended consequence of this scientific success has been a distancing from our inner wisdom. Deep-body listening restores this balance, making the claim that you know more about your body then any discrete lab test.

Many today live in a pattern of react-first and interpret later: they feed cravings instead of listening to them, push through discomfort thoughtlessly, or negotiate with fear rather than understanding it.

Deep Body Listening works the other way around:

1. Notice sensation.

2. Name what’s happening without judgment.

3. Respond from clarity rather than urgency.

In this approach, bodily sensations are gems we mine for knowledge, not problems we medicate away. For example, when hungry, we might ask:

“What does this sensation tell me about my energy availability, stress, or safety?”

That shifts the relationship from enemy of sensation to ally of awareness.

5. How does "Deep-Body Listening" differ from intuition?

Deep Body Listening is both:

• experiential (what you feel), and

• informational (what it tells you about your system).

It’s grounded in lived physiology — what your body actually does, not just what your mind theorizes.

In the context of Awakened Body, this practice is woven into:

• daily movement

• mindful eating

• breath practices

• body-centered reflection

• seasonal cleansing

• intentional pause and inquiry

All of these cultivate a field of presence in which the body’s own intelligence can be heard. Awakened Body

6. Do I have to be still or “meditate” to do "Deep Body Listening"?

No. While stillness can help deepen awareness, Deep Body Listening is not confined to meditation cushions. It can be practiced:

• walking

• sitting

• lying down

• eating

• resting

• even in emotional moments

What matters is orientation: you are attending to felt sensation, not rushing to conclusion or interpretation.

7. What happens when I do this regularly?

Over time, Deep Body Listening can:

• calm stress responses

• clarify hunger and fullness

• reduce reactivity

• improve sleep and digestion

• clarify emotional signals

• help you distinguish genuine need from habitual urge

It cultivates an ongoing conversation with your own system — a dialogue instead of a battle. The body becomes a teacher rather than an adversary.

8. Do I need to be “in crisis” to benefit from this?

Not at all. While it’s deeply healing for people coming from stress, trauma, chronic dieting, or disconnection, Deep Body Listening is also a practice of thriving, not just surviving. It supports vitality, curiosity, and embodied presence — whether you are seeking healing, performance, spiritual alignment, or simply a richer lived experience.

9. How is Deep Body Listening supported at Awakened Body?

At Awakened Body, Deep Body Listening is integrated into:

• 1:1 Healing Sessions

• Seasonal Cleanse Programs

• Daily Practice Offerings

These offerings help people learn to access the body as a source of insight and meaning, rather than an afterthought. Awakened Body

10. Do I need special training to start?

No. What you need is attention and willingness. We all already feel. The invitation of Deep Body Listening is simply:

“Feel with intention, notice with curiosity, and respond with care.”

In that invitation, the body becomes not just alive, but awake.

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"Paradise"

Tue, 17 Jun 2025 23:25:37 +0000

An Excerpt from Magical World: Stories Reflections, Poems

I come from California, where it is warm and sunny,

blue skies and perfect;

Where grass grows and rain falls, but not enough -

Where we fear draught as we enjoy our endless days of summer.

I have moved to Israel,

Where here too the sun shines from clear skies,

Where flowers bloom in December, and

Where children are raised to respect water and take short showers.

In Israel, like in California,

One can visit the beach and ski on the same day if they wish;

Vast desserts separate lush lowlands,

Full of fruit blossoms of all kinds.

The official flower of California is the orange poppy, of Israel, the red.

In reflecting on California, my rabbi once remarked, “It is Gan Eden, just not for us.”

What is the difference then, between one paradise and the other?

There, fantasies reign and they become movies.

Here, faith reigns, and it becomes war.

Though much is secular here, this is a religious place.

Though spiritual hunger pierces there, meaninglessness wins out.

Here the moon is softer and bigger, and rainbows are brighter too.

But there, breath is more expansive, evaporating into the mist of the Pacific, no borders to encumber it.

Both California and Israel are contested lands, where native peoples weep for a life once lived.

Both rest on soil soaked with pain.

Both are filled with souls, seen and unseen,

some who wish to turn back the clock, but most who would just live and let live.

My journey of 7,500 miles away from home and family, has everything to do with finding my place in the world.

Just as the green caterpillar is indistinguishable from the grasses where it lives,

And the Sunbird matches the Bird of Paradise flower,

So to do we each have a place where we belong,

that resembles us inside and out.

There is a place in the world from which our own dust was gathered -

that is of us, as we are of it.

There is a place in the world where our hearts are meant to open,

where we can find freedom in the here and now.

There is no perfect place, no perfect world.

There is no future time when everything will be different.

There is only me and who I was born to be.

And, in finding my way to that place ,

I find I am in paradise.

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FAQ: Kabbalah of the Body

Mon, 10 Feb 2025 09:00:54 +0000

Frequently Asked Questions About Kabbalah of the Body

1. What is the central idea behind the "Kabbalah of the Body" approach?

The core premise is that humans are created in the image of God (tzelem), meaning we share a fundamental likeness with the Divine, extending to our very being. This perspective encourages exploring our own "subtle bodies" – our energetic and spiritual selves – as a path to understanding both ourselves and the Divine. Rather than viewing the body as a limitation, it's seen as a "ladder to the soul", with different parts corresponding to Divine attributes. Therefore, we can explore our own psychological makeup to better understand the nature of the divine.

2. What are the Sefirot, and how are they relevant to this practice?

The Sefirot are ten interconnected facets or emanations of the Divine, described in Kabbalistic tradition as an "interpenetrating web." They are not separate entities, but rather different lenses through which to understand the unified Divine. Because humans are made in God's image, the Sefirot also serve as lenses through which we can understand ourselves. Each Sefira represents a different aspect of God and also a corresponding energy center within the body, allowing us to explore ourselves through this framework.

3. Why is "practice" emphasized in the context of the Kabbalah of the Body?

Spiritual practice is crucial because, according to this perspective, our natural state involves a fragmented view of ourselves, often reducing us to "bits and pieces." Practices like worship and mindfulness help to elevate our consciousness, enabling us to see ourselves from the perspective of the soul, as a totality. This viewpoint allows us to gain clarity about our lives and their purpose, by helping us relate to the body as a vehicle for connection to the soul.

4. How does the concept of "the ladder" relate to the body in Kabbalistic thought?

The "ladder" is a powerful metaphor that appears in various mystical traditions, including Judaism. In the Kabbalah of the Body, the human body is likened to a sacred ladder connecting heaven and earth. It is through the exploration of our own embodied energetic self that we can understand the divine. This ladder is not seen as external or far away but residing within each person, with each “rung” of the ladder grounded in a different part of the body.

5. What is "Ain Sof," and how does it relate to the Sefirot and the concept of creation?

Ain Sof, meaning "without end," represents the first sefirah and is often understood as No-Thing-Ness. It is the boundless, infinite, and unknowable source from which all of creation emanates. It is from this realm of pure potentiality that the first ray of light and ultimately the ten Sefirot emerges, forming the framework of the universe. It is the starting point, and the place from which everything, in its potential, begins.

6. What is "Tikkun Olam," and how is it related to the "shattering of the vessels?"

Tikkun Olam, meaning “repair of the world,” is a core Kabbalistic concept. According to this myth, the ten vessels meant to contain divine light were too fragile, resulting in them breaking and scattering their light. This explains the imperfection of the world as we know it. The concept of tikkun entails the conscious act of "gathering the holy sparks" scattered throughout creation and to elevate them to holiness. Through contemplative action, humans engage in acts of devotion to contribute to the healing of the world and to restore it to its original, perfect state.

7. What are the three constellations described in the Kabbalah of the Body?

These three primary constellations that correspond to different aspects of the Divine, all relating to human experience as well:

The Mind Constellation (Keter-Hokhmah-Binah): Represents the intellectual and creative aspects of the Divine, also found within human thinking.
The Heart Constellation (Hesed-Gevurah-Tiferet): Focuses on emotions, love, justice, and the central harmony of existence, again as aspects of both the Divine and our emotional lives.
The Gut Constellation (Tiferet-Netzah-Hod): Emphasizes our lower centers that help connect us to the world in a practical way.

8. What is the role of the Shekhinah in Kabbalistic thought and how does it relate to the human experience?

The Shekhinah is often described as the immanent, feminine aspect of the Divine that dwells in the world. It is seen as the divine presence that accompanies humanity, especially during times of exile and challenge. Shekhinah is seen as the place where the Divine interacts directly with humanity. The Shekhinah emphasizes the connection between our grounded existence and our spiritual aspirations; both are understood as places where we can encounter the divine. This connection is not only spiritual but also physical and multisensory.

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Introduction to the Kabbalistic Practice of "Counting the Omer"

Mon, 29 Apr 2024 14:05:53 +0000

Perhaps the most significant contribution

that the Torah made to the history of humanity was the association of the number seven with the idea of wholeness. We know this best when we feel the subtle exhale that greets us with the arrival of the weekend. So, when the Torah gave the instruction to number off seven weeks, seven sevens, on the journey from redemption (Passover) to revelation (Shavuot), the 16th century Kabbalists could not resist the temptation to craft a spiritual journey to accompany our counting. “Counting the Omer” is the perfect opportunity to try out Jewish mindfulness practice, and to feel first hand how paying attention to the lived experience of being a human being in a body can bring profound joy and meaning.

Click to download a Introductory eReader on this ancient Kabbalistic practice.

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Go Goji: What are the nutritional benefits of Goji Berries

Sun, 28 May 2023 09:00:18 +0000

Goji berries, also known as wolfberries, are small red berries native to Asia and have been used in traditional Chinese medicine for centuries. These berries are packed with nutrients and offer several potential health benefits. Here are some of the key health benefits associated with goji berries:

Rich in Antioxidants:

Goji berries are loaded with antioxidants, including vitamins C and A, zeaxanthin, and various flavonoids. Antioxidants help protect the body against oxidative stress caused by free radicals, which are unstable molecules that can damage cells and contribute to aging and diseases such as cancer and heart disease.

Boosts Immune Function:

The high vitamin C content in goji berries supports immune system function. Vitamin C plays a crucial role in maintaining the health of immune cells and enhancing the body's ability to fight off infections and illnesses.

Supports Eye Health:

Goji berries contain zeaxanthin and lutein, which are carotenoids known to promote eye health. These compounds help protect the retina from damage caused by harmful blue light and oxidative stress, reducing the risk of age-related macular degeneration and other eye conditions.

Enhances Skin Health:

The antioxidants and vitamins present in goji berries contribute to healthier skin. They help protect against UV-induced skin damage, promote collagen production, and improve skin hydration and elasticity, potentially reducing the signs of aging.

Supports Brain Function:

Goji berries may have positive effects on brain health. Animal studies have suggested that goji berry extract could improve memory, learning, and overall cognitive function. The antioxidants in goji berries may help protect the brain against age-related neurodegenerative diseases.

Provides Anti-Inflammatory Effects:

Goji berries have been shown to possess anti-inflammatory properties. Chronic inflammation is associated with various diseases, including heart disease, diabetes, and certain cancers. The antioxidants and other bioactive compounds in goji berries may help reduce inflammation in the body.

Supports Blood Sugar Control:

Some studies have suggested that goji berries may help regulate blood sugar levels. The polysaccharides present in goji berries have been found to have hypoglycemic effects, potentially beneficial for individuals with diabetes or those at risk of developing the condition. However, more research is needed to confirm these effects.

Goji berries can be enjoyed dried, added to smoothies, oatmeal, salads, or used as a topping for desserts. If you have any underlying health conditions or are on medication, it's always a good idea to consult with a healthcare professional before incorporating goji berries into your diet.

Goji Berries: By the Numbers - 100g Serving

Water7.5 g

Energy349kcal

Protein14.3g

Total lipid (fat)0.39 g

Ash 0.78 g

Carbohydrate, 77.1 g

Fiber, total dietary13 g

Sugars, total including NLEA45.6 g

Calcium, Ca190 mg

Iron, Fe 6.8 mg

Sodium, Na298 mg

Vitamin C, total ascorbic acid 48.4 mg

Vitamin A, IU26800 IU

Fatty acids, total saturated 0 g

Fatty acids, total trans 0 g

Cholesterol 0 mg

Threonine0.358 g

Isoleucine0.261 g

Leucine0.456 g

Lysine 0.233 g

Methionine0.087 g

Cystine 0.144 g

Phenylalanine0.271 g

Tyrosine0.222 g

Valine0.316 g

Arginine0.722 g

Histidine0.157 g

Alanine0.698 g

Aspartic acid 1.71 g

Glutamic acid 1.43 g

Glycine 0.304 g

Proline 1 g

Serine0.498 g

How to Grow Goji Berries

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Celebrating Cinnamon: What is the Nutritional Value of Cinnamon?

Tue, 23 May 2023 17:35:57 +0000

Cinnamon, with its warm and inviting aroma, has long been cherished for its culinary and medicinal properties. Beyond its delightful flavor, cinnamon packs a punch in terms of nutritional benefits. From blood sugar regulation to its potent antioxidant content, this versatile spice offers a range of health-promoting properties. In this article, we delve into the nutritional value of cinnamon and how it can positively impact our well-being.

A Powerful Antioxidant Arsenal

Cinnamon is rich in antioxidants, which help protect our bodies from oxidative stress caused by harmful free radicals. Its high concentration of polyphenols, such as cinnamaldehyde and procyanidins, contribute to its potent antioxidant capacity. By neutralizing free radicals, cinnamon can potentially reduce the risk of chronic diseases like heart disease, cancer, and neurodegenerative disorders.

Blood Sugar Regulation and Insulin Sensitivity

One of the most remarkable benefits of cinnamon is its ability to improve blood sugar control. Several studies have shown that cinnamon may enhance insulin sensitivity, which allows cells to effectively utilize glucose. This effect can be particularly beneficial for individuals with diabetes or insulin resistance. Additionally, cinnamon may help lower fasting blood sugar levels and reduce insulin resistance, potentially aiding in the management of these conditions.

Anti-inflammatory Support

Chronic inflammation is associated with numerous health issues, including heart disease, arthritis, and certain cancers. Cinnamon possesses anti-inflammatory properties that can help combat excessive inflammation in the body. The active compounds in cinnamon, such as cinnamaldehyde, have been shown to inhibit the production of pro-inflammatory molecules. By reducing inflammation, cinnamon may contribute to a healthier inflammatory response and potentially alleviate symptoms of inflammatory conditions.

Heart Health and Cholesterol Management

Cinnamon has been linked to improved heart health and cholesterol management. Research suggests that cinnamon may help lower total cholesterol, LDL (bad) cholesterol, and triglyceride levels, while increasing HDL (good) cholesterol. These effects, combined with its antioxidant and anti-inflammatory properties, may contribute to a reduced risk of heart disease and improved cardiovascular function.

Boosting Brain Function

Preliminary studies indicate that cinnamon may have cognitive-enhancing properties. Certain compounds in cinnamon have shown potential in protecting brain cells, improving memory, and reducing the risk of neurodegenerative diseases like Alzheimer's and Parkinson's. While further research is needed, incorporating cinnamon into a healthy diet may have long-term benefits for brain health.

Conclusion

Cinnamon is more than just a delightful spice—it's a nutritional powerhouse. With its impressive antioxidant content, blood sugar regulation abilities, anti-inflammatory properties, and potential benefits for heart and brain health, cinnamon deserves a place in our culinary and wellness routines. Embrace the sweet spice and savor its health-promoting qualities.

Cinnamon: By the Numbers

According to the U.S. Department of AgricultureTrusted Source, a teaspoon of ground cinnamon weighing 2.6 g contains:

energy: 6.42 calories
carbohydrates: 2.1 g
calcium: 26.1 milligrams (mg)
iron: 0.21 mg
magnesium: 1.56 mg
phosphorus: 1.66 mg
potassium: 11.2 mg
vitamin A: 0.39 micrograms

It also contains traces of vitamins B and K and the antioxidants choline, beta-carotene, alpha-carotene, beta-cryptoxanthin, lycopene, lutein, and zeaxanthin.

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Blueberries

Mon, 22 May 2023 09:15:24 +0000

Delicious power-packed blue bursts of nutrients

In Praise of Blueberries

Blueberries are often hailed as a superfood due to their numerous health benefits. These small, round berries are not only delicious but also packed with essential nutrients and antioxidants. In this article, we will explore the impressive health benefits of blueberries backed by scientific research and provide you with compelling statistics to showcase their positive impact on human well-being.

Health Benefits of Blueberries

Rich in Antioxidants: Blueberries are known for their high antioxidant content, which plays a vital role in protecting our bodies against harmful free radicals. According to a study published in the Journal of Agricultural and Food Chemistry, blueberries have one of the highest antioxidant capacities among commonly consumed fruits and vegetables. In fact, they are particularly rich in a group of antioxidants called anthocyanins, responsible for their deep blue color.
Boost Brain Function: Numerous studies have linked blueberries to improved brain health and cognitive function. In a randomized controlled trial published in the Journal of Agricultural and Food Chemistry, researchers found that consuming blueberries for 12 weeks improved cognitive performance in older adults. Another study conducted at the University of Exeter in the United Kingdom demonstrated that drinking blueberry juice led to enhanced brain function in children.
Reduce the Risk of Heart Disease: Heart disease is a leading cause of death worldwide, and maintaining a heart-healthy diet is crucial. Blueberries have been associated with a reduced risk of heart disease due to their beneficial effects on several risk factors. According to a study published in the American Journal of Clinical Nutrition, regular blueberry consumption can lower blood pressure, improve cholesterol levels, and reduce oxidative stress.
Aid in Weight Management: Maintaining a healthy weight is essential for overall well-being. Blueberries can be a valuable addition to a weight management plan due to their low calorie and high fiber content. A cup of blueberries contains around 84 calories and provides approximately 3.6 grams of dietary fiber. Fiber promotes feelings of fullness, aids in digestion, and can contribute to weight loss or maintenance efforts.
Support Digestive Health: Blueberries are a rich source of dietary fiber, which plays a crucial role in supporting a healthy digestive system. A study published in the Journal of Agricultural and Food Chemistry found that blueberries can positively influence gut microorganisms, promoting a healthy balance of beneficial bacteria. This can contribute to improved digestion and a reduced risk of digestive disorders such as constipation and irritable bowel syndrome (IBS).
Enhance Eye Health: The antioxidants present in blueberries, particularly the anthocyanins, have been linked to improved eye health. According to research published in the Journal of Agricultural and Food Chemistry, regular consumption of blueberries can protect the retina from oxidative stress and age-related damage, potentially reducing the risk of macular degeneration and cataracts.
Anti-Inflammatory Properties: Chronic inflammation is associated with various diseases, including cancer, diabetes, and heart disease. Blueberries contain compounds that possess anti-inflammatory properties, helping to reduce inflammation in the body. A study published in the Journal of Nutrition demonstrated that blueberry consumption led to a significant decrease in inflammatory markers in obese individuals.
Potential Cancer-Fighting Properties: While further research is needed, preliminary studies suggest that blueberries may have cancer-fighting properties. The antioxidants and other bioactive compounds in blueberries have been shown to inhibit the growth and spread of cancer cells in laboratory studies. However, more human studies are required to fully understand the potential impact of blueberries on cancer prevention and treatment.

In conclusion, blueberries are more than just a tasty fruit. They offer an impressive array of health benefits backed by scientific research. From their antioxidant power to their positive effects on brain function, heart health, weight management, digestive health, eye health, and inflammation reduction, blueberries are a nutritious addition to any diet.

Blueberries By the Numbers

One cup of fresh blueberries contains:

84 calories

0 g of cholesterol

1.1 g of protein

0.49 g of fat

21.45 g of carbohydrate

3.6 g of dietary fiber

14.74 g of total sugars

That same one-cup serving provides:

24 percent of daily vitamin C

5 percent of daily vitamin B6

36 percent of daily vitamin K

Blueberries also provide:

9 milligrams (mg) calcium

0.41 mg of iron

114 mg of potassium

9 mg of magnesium

18 mg of phosphorus

1 mg of sodium

0.24 mg of zinc

9 mg of folate

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Apples: What is the Nutritional Value of Apples?

Fri, 12 Aug 2022 02:54:28 +0000

In celebration of the wondrous nutritional properties of apples

With more than 7,500 varieties in existence, vitamin packed, sweet, crunchy apples are a miracle. While no food is a cure for all maladies, there is wisdom behind the age-old adage "An apple a day keeps the doctor away."

History of Apples

The tree originated in Central Asia, where its wild ancestor, Malus sieversii, is still found today. Apples have been grown for thousands of years in Asia and Europe and were brought to North America by European colonists.

Apples are mentioned in some of human civilization's most ancient texts. A stone tablet found in Mesopotamia, dating back to 1500 B.C., narrates the story of an Apple orchard in exchange of a herd of sheep. Europeans brought apple stock to Virginia and Southwest. John Chapman, who in later years came be known as john Appleseed planted apple trees throughout Ohio, Indiana, and Illinois.

The humble Apple has come a long way. From a wild fruit today it is almost a life-saving element. Apart from its daily use as a raw fruit and juice, apple fruit heath benefits have made it amongst the highest exported fruits in demand. Nearly 8000 varieties of apples are grown across the world. In US alone, it constitutes about 90% of the fruit cultivation and makes for a flourishing industry. Apple will continue to enjoy the queen’s place in the fruit basket of world and will reap returns in the years to come.

Types of Apples

Apples vary in size, color, shape and texture. Here are 10 apples to keep your eye out for at your local farmers market:

Gala Apples

Gala Apples are one of the most popular all-around apples in the world! These pretty apples discovered in New Zealand have a red and yellow peel with a sweet flavor and a nice crispy texture. More galas are grown in the USA than any other type of apple! Gala Apples are very versatile and can be eaten fresh, used to make fresh applesauce, or baked into an apple pie.

Red Delicious Apples

Red Delicious Apples are the classic deep red American apple. They have a very mild flavor that’s a little bit sweet. Some grocery store Red Delicious Apples can be a bit dry, but they’re actually quite good when eaten right off the tree. They’re not the tastiest apple, but they sure are gorgeous in a fruit bowl or on a festive wreath with their unique bright red skin.

Honeycrisp Apples

Honeycrisp Apples are outstanding large green-yellow apples with bright yellow stripes. They’re known for their incredibly tasty sweet-tart flavor and uniquely crisp, yet juicy texture. Bred by the University of Minnesota, Honeycrisp Apples are one of the best-tasting apple varieties. They’re most often eaten fresh or saved for your favorite holiday apple treats.

Fuji Apples

Fuji Apples are incredibly sweet pink apples with delicate yellow stripes down the peel. Developed in Japan, this type of apple has a complex sweet flavor and juicy, crisp flesh. Fuji Apples are great fruits for eating fresh year-round, as they’re widely grown in apple-growing regions around the world. Fuji is considered one of the sweetest apple varieties available.

Golden Delicious Apples

Golden Delicious Apples are a supermarket-standard American apple with a lovely sweet taste and a crisp texture. A properly-ripe Golden Delicious is a golden-yellow color (not an unripe green). They do store well and are available year-round from orchards worldwide. Like the Gala Apple descended from it, the Golden Delicious Apple is a perfect multi-purpose apple for eating fresh, in cooked recipes, in applesauce, and in baked apple desserts.

Jonagold Apples

Jonagold Apples are big red apples with cheery golden freckles down the peel. Developed at Cornell University, Jonagold apples have a solid well-balanced sweet-tart flavor and a nice crispy crunch when they’re freshly picked. While these apples are wonderful to eat right off the tree, they’re one of the best for using in baked apple dishes like pie or cobbler. You can also dry them into apple chips or make yummy apple butter.

Braeburn Apples

Braeburn Apples are flavorful sweet-tart apples with a hint of spice and crisp texture. Discovered in New Zealand, they have a yellow-red striped peel that’s very pretty. The Braeburn is an excellent apple to eat fresh for those who like a more flavorful apple. They’re also wonderful in pies and cooked recipes, as they tend to hold their texture without becoming dry.

McIntosh Apples

McIntosh Apples are tart, soft apples with a bright green and red peel and bright white flesh. These Canadian heritage apples are great to eat fresh soon after picking, but they can become quite soft in storage. McIntosh Apples are known as one of the best apples for applesauce and are sometimes used in a mix of different types of apples for a well-rounded apple pie filling.

Crispin/Mutsu Apples

Crispin Apples (Mutsu variety) are large green apples with a delicious sweet flavor. Bred in Japan, they have a bit of appley tartness but are otherwise quite sweet and almost honey-like. These apples have a very crisp texture and a wonderful juicy bite. Crispin/Mutsu Apples are versatile and are excellent to eat fresh or use in cooked recipes or baking.

Pink Lady Apples (Cripps Pink Variety)

Pink Lady Apples are the pick of the crop of the Cripps Pink variety of apple. These apples have a red-pink blush peel with golden streaks that reveal their Golden Delicious parentage. Pink Lady apples were developed in Australia, but are now grown worldwide (and available year-round). They’re great for eating fresh, for serving sliced (they are slow to brown), and for baking (they keep their texture).

Where do Apples Grow?

Apples are indigenous to Central Asia but today, are grown around the world. In 2022, China the charts for world exports of apples, producing 44 million tonnes annually. The top ten apple producing states in the United States are Washington, New York, Michigan, Pennsylvania, California, Virginia, North Carolina, Oregon, Ohio and Idaho (U.S. Apple Association, 2021).

Why You Should Eat Apples

Apples are a great source of Fiber (insoluble and soluble), Phytochemicals (quercetin, catechin, chlorogenic acid, anthocyanin) and Vitamin C.

Apples are rich in quercetin and pectin, both of which are credited for supplying apples with their health benefits. [1] Quercetin is a flavonoid, a type of naturally occurring plant chemical that has antioxidant and anti-inflammatory effects. Pectin is a type of soluble fiber that may help prevent constipation and have a modest effect on lowering LDL, the “bad” cholesterol. Pectin is also fermented by beneficial bacteria in the colon, which produces short chain fatty acids that may play a role in the prevention of chronic diseases, including certain cancers and bowel disorders. [1], [2].

Keep in mind; most of the health benefits of apples are found in their peals, so find a good local farmers market, or scrub your apples free of pesticides and wax before you sink your teeth into this vitamin-packed colorful fruit.

Apples By the Numbers

Nutrient	Amount in 1 apple	Daily adult requirement
Energy (calories)	94.6	1,800–3,000
Carbohydrate (g)	25.1, including 18.9 g of sugar	130
Fiber (g)	4.4	22.4–33.6
Calcium (milligrams [mg])	10.9	1,000–1,300
Phosphorus (mg)	20	700
Magnesium (mg)	9.1	320–420
Potassium (mg)	195	4,700
Vitamin C (mg)	8.37	75–90
Folate (micrograms [mcg])	5.46	400
Choline	6.19	425–550
Beta-carotene (mcg)	49.1	No data
Lutein and zeaxanthin (mcg)	52.8	No data
Vitamin K (mcg)	4	90–120

How to germinate an apple seed?

A Word of Caution Before Eating Apples

Apples continuously top the list of fruits highest in pesticide residues. They often require more pesticides as they are particularly susceptible to bugs and disease. Although apples are generally washed before being sold, the amount of remaining residue is unknown and may vary widely (partly depending on the type and amount of pesticide applied).

However, the U.S. Department of Agriculture and the Environmental Protection Agency (EPA) have developed a national pesticide residue database called the Pesticide Data Program (PDP) to collect data each year on pesticide residues in food. One of the most common pesticides used on apples after harvest is diphenylamine, used to prevent apple scald or browning of the skin that can occur during storage. A 2016 analysis from the PDP found that 80% of 531 apple samples contained residues of this chemical at 0.002-3.8 ppm, which is below the EPA’s tolerance level of 10 ppm. [12] A tolerance level is the maximum amount of residue allowed on a raw food. This amount is based on a review of numerous scientific studies to determine possible harmful effects the chemical could have on humans, the amount of residue likely to remain in or on the food, and the amount of the food that people typically eat.

Although some pesticide residue can permeate into the flesh, washing and peeling the apple skin removes much of the pesticide. Apple skin supplies the majority of healthy phytochemicals and fiber, so it is not best to remove it. If one eats several apples a week and is unsure of the amount of pesticides used, purchasing organically grown apples may be an option, although direct evidence is not available that there is an important difference in health effects.

A Tip for Safely Eating Apples

Baking soda is effective at removing bacteria and breaking down pesticide residues so they are more easily rinsed off, but this method requires a few extra steps. Soak the apple in a baking soda solution of 1 teaspoon of baking soda and 2 cups water for 10-15 minutes, then rinse well. To save time, soak a large batch of apples, rinse well, and then dry each thoroughly with a towel before storing in the refrigerator (as any remaining excess moisture can promote mold or spoilage).

Ode to Apples

Delicious little ladies
Red, crunchy, bright

Tempting so
the fall of Man

No doubt

a delight

Bursting
with flavor

Nature’s
crunchy treat

Good for heart
tummy, kidneys

For thanking teachers
so sweet

There is wisdom
in the age-old adage

About one
each day

So find an orchard
Or sprout a seed

Let Jonnie
lead the way!

1. Gerhauser C. Cancer chemopreventive potential of apples, apple juice, and apple components. Planta medica. 2008 Oct;74(13):1608

2. Koutsos A, Tuohy KM, Lovegrove JA. Apples and cardiovascular health—is the gut microbiota a core consideration?. Nutrients. 2015 May 26;7(6):3959-98.