An Apple a Day for Your Health

December 1st was “Eat a red apple day.” We have all heard the saying, “An apple a day keeps the doctor away,” but what is it that really makes apples such a health booster? Red apples are a great source of vitamin C and dietary fiber.  Like most fruits, it is fat-free and low in calories, making it a great snack!  Apples contain many phytochemicals, which are compounds being researched that help prevent diseases like cancer.  Apples also have high antioxidant activity, which aids in the protection of your cells from free radical damage.  Apples also contain flavonoids, which contribute to their pigment and also aid in antioxidant activity.

In order to examine the association between flavonoids and cardiovascular disease, The Women’s Health Study surveyed almost 40,000 women with a 6.9-year follow-up. The survey demonstrated that women who ingested the highest amounts of flavonoids decreased their risk of cardiovascular events by 35%.  It was also found that women eating apples had a 13–22% decrease in cardiovascular disease risk.  Remember to eat the skin because that is where most of the nutrients are found, especially dietary fiber, which promotes regularity and will keep you feeling full.

The great thing about apples is that they are such an easy snack to bring to work or take on the go.  Just wash it and wrap in paper towel or put it in a sandwich bag and you are all set!  If you prefer to enjoy your apples sliced, adding a little lemon juice will prevent them from browning if you want to pack them in your lunch bag.

Here are some great ways to enjoy apples:

• Slice and dip in all natural peanut butter
• Cut into halves and sprinkle with cinnamon and nutmeg and bake on low for a faux apple pie without all the calories!
• Add to your green salad
• Make fresh applesauce
• Add apple slices to your quesadillas or grilled cheese
• Add to your oatmeal
• Add to a chicken salad for crunch

There are several different types of red apples.  Some include Gala, Red Delicious, Honeycrisp, McIntosh, and Cortland.  Each apple is at its peak in different seasons.  They all have slightly different flavors.  For example, September is the best time to enjoy Honeycrisp apples. Visit http://www.pickyourown.org/apples.htm to see which apple you should use for certain dishes and which are in season.  Enjoy your apple as a morning snack or with your lunch every day and benefit from their nutritional abundance!

How will you get your “apple a day” to “keep the doctor away”?

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