Stillwater News Press

Our World

October 6, 2013

Apples really can help keep the doctor away

(Continued)

SAN FRANCISCO —

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.

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