While no one food can give you instant health, there are a lot that can contribute to your overall well-being. Not eating fruit is one of the biggest contributors to poor health and disease in modern times. As part of a healthy diet, fruit plays a big role, and apples are at the head of the class for the nutrition they provide.
If the only fruit you consume is fruit juice or a fruit rollup, you are missing out on the myriad of benefits that come from eating things like apples. Fruit is a perfect snack and can keep your sweet tooth satisfied so you can break the sugar addiction that is harming you and preventing you from optimal health. Apples are widely available as they transport and store easily, and they can be enjoyed in many ways.
Action – Many people don’t come close to eating the recommended three to four servings of fruit. Apples are the second most consumed fruit after bananas, and most of us have heard the saying that an apple a day keeps the doctor away. But is that actually true? As with most things, remember that when you make one choice that is healthy, you are not eating something else that isn’t. A whole apple is far superior to most snacks that we reach for.
Apples are rich in quercetin, which is a flavonoid with antioxidant and anti-inflammatory properties, and pectin, a soluble fibre. Pectin can help lower LDL cholesterol and also ease constipation. It also feeds the beneficial bacteria in the colon which can help play a role in preventing certain cancers and bowel issues.
Steps – Eat the whole apple. The skin contains most of the fibre and flavonoids. Clear apple juice is filtered and much of the beneficial properties are removed, and dehydrated apples lack vitamin C. The whole fruit is far superior to its processed counterparts.
Store apples in the crisper drawer of the refrigerator. Covering them with a damp paper towel will keep them from drying out. Apples keep well through the winter in a temperature between 30-32°F, so keeping them in a cool basement, a garage or a cellar is ideal if storing large amounts. Don’t wash them before storing, remove any rotting ones as they can spoil those around them, and don’t store them with potatoes. Potatoes release an otherwise harmless gas that can make apples spoil faster.
Why It Makes You Feel Better – Various studies have shown that apples can benefit the cardiovascular system, assist with weight loss, and their properties may help prevent diabetes and certain cancers. If you are craving something sweet they will satisfy the craving while providing fibre that fills you up. With an average of 95 calories per apple depending on the size, they make the perfect snack and can easily be taken with you when on the go.
Example – Apples pair well with oatmeal, salads, nut butters, or with dates. Other than washing and slicing them, they take little time to prepare. Cut an apple up and remove the seeds, then eat them with a tablespoon of peanut butter for a low-calorie snack that will keep you satisfied for a long time.
Apples are a great way to get some nutrition into your body in a tasty way. By reaching for one instead of something processed and full of sugar, you are giving your body the tools it needs to stay healthy and well.