Apples are delicious. They are very versatile when trying to incorporate them into your daily diet. They can be baked into desserts, eaten raw, juiced with your daily greens, chopped up and used in green salads or fruit salads and so on. There are many kinds of apples too and they each have their own unique flavour.
Let’s look into apples and their nutritional value and verify that phrase “an apple a day keeps the doctor away”.
Apples are full of phytonutrients and antioxidants. Apples are low in calories and contain zero saturated fat and cholesterol. Apples are very high in fiber (pectin) which is good for your colon. Apples contain valuable flavanoids such as quercetin (which is an antioxidant that stops tumor cell growth), epicatechin and procyandidin B2. Apples have a high antioxidant (ORAC) value. All of these qualites of apples help protect the body from ravaging free radicals. Apples also contain high quantities of Vitamin C and beta-carotene. Vitamin C being a powerful antioxidant. Apples are a good source of B-complex vitamins such as riboflavin, thiamine and B6. Apples also boast small amounts of minerals such as calcium, phosphorus and potassium.
Apples are one of the highest sprayed fruit when it comes to pesticides. They are on the list of “dirty dozen” items of produce you should really try to purchase “organic” if you can. All of the vital health benefits of an apple are located just under the outer skin of the fruit. If you are not choosing organic apples and are eating conventional then you are getting all of those nasty pesticides just under the skin of the apple. If you can’t get organic apples then it is highly recommended that you peel the skin off the apple and just eat the flesh. If you prefer apple juice then you should look for organic unfiltered apple cider which is made from the whole apple.
Apples are an excellent fruit to add to your arsenal to help lower inflammation and help your heart. Apples stop the formation of LDL cholesterol and help to protect you against hardening arteries. Apples are good for your colon, brain, lungs, joints, arteries, heart, bones etc. Why not include an apple in your lunch box.
I personally add my “apple a day” to my green juice. It adds a little sweetness to the mix. I also enjoy a cold, crisp apple diced up and put on top of mixed greens with red onion, raw walnuts and a nice mix of apple cider vinegar and good healthy olive oil. I also like to add chopped apple to hot oatmeal.
There are so many ways to get the benefits of apples into your daily nutrition. So there is a lot of truth to that phrase “an apple a day keeps the doctor away“.