Niagara Gazette

Community News Network

September 26, 2013

Apples really can help keep the doctor away

Apples don't get the same buzz as popular "superfruits" such as goji berries, acai berries or pomegranates. But don't overlook them. They are chock-full of powerful disease-fighting nutrients and health benefits, in addition to being affordable and portable.

  • Apples keep you hydrated: 84 percent of an apple's content is water. This means apples not only satisfy your hunger but can satisfy your thirst as well.
  • They are low in calories (a medium-size apple has only 80), fat-free, sodium-free, cholesterol-free and full of fiber.
  • They contain immune-boosting Vitamin C, which is important for the growth and repair of all body tissues. Vitamin C also helps to heal cuts and wounds and keeps teeth and gums healthy.
  • They help you meet your daily fruit intake. The USDA recommends about two cups of fruit per day for most adults. A medium apple counts as a cup of fruit, so if you snack on one fresh apple while on the go, you are halfway to meeting your daily fruit intake.

Ready to start looking for apple recipes? Be careful. Many apple recipes contain loads of butter and refined sugar (think traditional apple pie) and advise you to remove the skin, stripping away important dietary fiber and nutrients. With apple season in full swing, find out how to maximize your "apple a day."

               

Most of the fiber in apples comes from the skin and the pulp. When you remove the skin, you remove about half the fiber. A medium apple with skin contains 3.3 grams of fiber, whereas a medium without skin has only 1.7 grams. Applesauce and apple juice contain even less. Dietary fiber is important for weight management, because it keeps you fuller longer. Dietary fiber from fruit, as part of an overall healthful diet, helps reduce blood cholesterol levels and might lower the risk of heart disease, obesity and Type 2 diabetes. Plus, fiber aids in proper bowel function and helps to reduce constipation.

An apple's skin is also incredibly nutrient-rich. According to the Academy of Nutrition and Dietetics, apples are loaded with the powerful antioxidant quercetin, which is found predominantly in the skin. Quercetin is a phytochemical with anti-inflammatory and heart-protecting qualities, and may reduce the growth and spread of cancer cells.

               

Choose apples with the stem intact. Also try smelling them - you should be able to actually smell the freshness.

 Apples can stay fresh in your refrigerator for up to three weeks. Keep them in a plastic bag and away from other foods with strong odors.

Consumed whole, apples make for a mess-free and convenient snack. For a more filling option, you can slice them up and dip them into yogurt or your favorite nut butter. Diced apples also make a great topping. Try them with your morning oatmeal or lunchtime salad.

             

                             

Gordon, a master of public health professional and a master certified health education specialist, is creator of the healthful recipe site EatingbyElaine.com. Find her on Twitter at @EatingbyElaine.

               

    

1
Text Only | Photo Reprints
Community News Network
  • Survey results in legislation to battle sexual assault on campus

    Missouri U.S. Sen. Claire McCaskill joined a bipartisan group of senators Wednesday to announce legislation that aims to reduce the number of sexual assaults on college campuses.

    July 30, 2014

  • An alarming threat to airlines that no one's talking about

    It's been an abysmal year for the flying public. Planes have crashed in bad weather, disappeared over the Indian Ocean and tragically crossed paths with anti-aircraft missiles over Ukraine.

    July 30, 2014

  • Dangerous Darkies Logo.png Redskins not the only nickname to cause a stir

    Daniel Snyder has come under fire for refusing to change the mascot of his NFL team, the Washington Redskins. The Redskins, however, are far from being the only controversial mascot in sports history.  Here is a sampling of athletic teams from all areas of the sports world that were outside the norm.

    July 28, 2014 3 Photos

  • 'Rebel' mascot rising from the dead

    Students and alumni from a Richmond, Va.-area high school are seeking to revive the school's historic mascot, a Confederate soldier known as the "Rebel Man," spurring debate about the appropriateness of public school connections to the Civil War and its icons.

    July 28, 2014

  • Fast food comes to standstill in China

    The shortage of meat is the result of China's latest food scandal, in which a Shanghai supplier allegedly tackled the problem of expired meat by putting it in new packaging and shipping it to fast-food restaurants around the country

    July 28, 2014

  • wd saturday tobias .jpg Stranger’s generosity stuns Ohio veteran

    Vietnam War veteran David A. Tobias was overwhelmed recently when a fellow customer at an OfficeMax store near Ashtabula, Ohio paid for a computer he was purchasing.

    July 28, 2014 1 Photo

  • Screen Shot 2014-07-28 at 1.33.11 PM.png VIDEO: High-dive accident caught on tape

    A woman at a water park in Idaho leaped off a 22-foot high dive platform, then tried to pull herself back up with frightening results. Fortunately, she escaped with only a cut to her finger.

    July 28, 2014 1 Photo

  • 072214 Diamond Llama 1.jpg Llama on the loose corralled in Missouri town

    A llama on the lam cruised Main Street Tuesday before it mistook a resident’s fenced backyard for a place to grab a meal and freshen up.

    July 22, 2014 2 Photos

  • Wal-Mart to cut prices more aggressively in back-to-school push

    Wal-Mart Stores plans to cut prices more aggressively during this year's back-to-school season and will add inventory to its online store as the chain battles retailers for student spending.

    July 21, 2014

  • 130408_NT_BEA_good kids We're raising a generation of timid kids

    A week ago, a woman was charged with leaving her child in the car while she went into a store. Her 11-year-old child. This week, a woman was arrested for allowing her 9-year-old daughter to go to the park alone. Which raises just one question: America, what the heck is wrong with you?

    July 17, 2014 1 Photo

Featured Ads
House Ads
AP Video
Small Plane Crash in San Diego Parking Lot Busy Franco's Not Afraid of Overexposure Fighting Blocks Access to Ukraine Crash Site Dangerous Bacteria Kills One in Florida Workers Dig for Survivors After India Landslide Texas Scientists Study Ebola Virus Smartphone Powered Paper Plane Debuts at Airshow Southern Accent Reduction Class Cancelled in TN Raw: Deadly Landslide Hits Indian Village Obama Chides House GOP for Pursuing Lawsuit New Bill Aims to Curb Sexual Assault on Campus Russia Counts Cost of New US, EU Sanctions 3Doodler Bring 3-D Printing to Your Hand Six PA Cops Indicted for Robbing Drug Dealers Britain Testing Driverless Cars on Roadways
Opinion
House Ads
Night & Day
Twitter News
Follow us on twitter
Hyperlocal Search
Premier Guide
Find a business

Walking Fingers
Maps, Menus, Store hours, Coupons, and more...
Premier Guide
Front page