An Apple A Day…(Healthy, Cheap & Delicious)

We’ve all heard the saying, “An apple a day keeps the doctor away,” and they really can help keep you healthy. Sold year-round, they are usually better and cheaper in the fall. One of the most popular and favorite of fruits, apples are packed with rich phytonutrients and anti-oxidants for optimal health. Apples are low in calories, with a medium apple containing about 95 calories. They are also a good source of dietary fiber, vitamin-C, beta-carotene, and B-complex vitamins.

A FEW APPLE “TIDBITS”…

*Select apples that are firm, deeply colored, average-sized, and free of bruises.

*3 medium apples weigh about 1 pound.

*1 medium apple yields about 1 cup of slices.

*Fresh apples can be kept at room temp for a few days or refrigerated for 2 to 3 weeks.

*To keep fresh apple slices from browning, which happens when exposed to air, rinse in water with a few drops of fresh lemon juice.

*Most of an apples’ fiber is contained in its skin, so eat the peel.

*Apple juice is NOT the same as eating an apple.

A FEW HEALTH BENEFITS…

IMPROVE BRAINPOWER –

Apples contain boron, which improves memory and boosts alertness and attention, according to USDA studies. (Boron also helps to reduce menopausal symptoms and is believed to improve the natural ability of the human body to absorb calcium and magnesium.) The peel, or outer skin, contains quercetin, which has been shown to elevate learning and spatial memory. (Quercetin also has antioxidant and anti-inflammatory effects which might help reduce prostate inflammation.)

Apple Variety To Try…Golden Delicious, which is yellow-skinned and contains more quercetin than the other varieties. You can easily add chopped up golden delicious apples to pancake batter, muffin mix, oatmeal, or simply spread some peanut butter or almond butter on slices.

MAKE YOUR SMILE BRIGHTER & BREATH FRESHER –

Called “nature’s toothbrush,” apples can actually help scrub tartar and plaque off teeth enamel with its fiber-rich peel. Fiber-rich foods like apples, that contain malic acid, also help produce saliva, which can help wash away built-up plaque. Natural enzymes in apples can also help with bad breath.

Apple Variety To Try…Granny Smith, which are green, contain more malic acid than other types of apples. Try adding granny smith apples cut into matchsticks to raw salad greens like escarole, curly endive, radicchio, arugula, or spinach with a simple Dijon vinaigrette.

GUARD AGAINST CANCER –

Apples contain phytochemicals, substances which can help your body fight cancer, and help neutralize common carcinogens. Studies have shown that eating 2 apples a day can help decrease cancer risk, including lung and colon cancer.

Apple Variety To Try…Rome Beauty apples, according to a 2004 Cornell lab test, are best at helping to stop the growth of cancer cells. Try Rome beauty apples sliced and baked with your favorite pork chop dish or add slices on your favorite bread, along with sliced cheese and grill or toast.

DECREASE YOUR RISK OF TYPE 2 DIABETES –

According to a recent study led by Harvard School of Public Health researchers, apples can significantly lower the risk of type 2 diabetes. In the study, people who ate at least 2 servings (fresh,) each week, reduced their risk by as much as 23%. (Blueberries and grapes significantly helped too, just like the apples.)

**Apple juice can raise your risk of diabetes.

TWO SUPER EASY AND AFFORDABLE APPLE RECIPES…

https://www.719woman.com/food/wine-poached-apples-and-sausage-apple-skewers-two-easy-apple-recipes/

 

APPLE VARIETIES & MORE INFO…

For more information on apples, apple varieties, recipes, and more…

http://www.usapple.org/index.php?option=com_content&view=article&id=162&Itemid=17