Prevention
Nutrition
26


The old adage is familiar, but is it factual? Yes, according to research. In fact, studies have found that apples offer a myriad of health benefits.

Apples provide essential vitamins and minerals. They are rich in fiber, both insoluble and soluble and packed with antioxidants. Apple juice also provides essential vitamins and minerals. However, be cautious and make sure the juice is 100% apple juice with no added sweeteners. Apples are good for neurological health, cardiovascular health, prevention of cancer, and the list continues.

Researchers are finding components such as phenols and antioxidants that are protective against certain cancers. For example, eating an apple a day may be protective against breast cancer, reduce cholesterol levels, and even inhibit the growth of liver and colon cancer cells. “The researchers, from Cornell University in New York, found that eating just 100 g of apple gave an anti-oxidant effect equivalent to taking some 1,500 mg of vitamin C” (BBC News, 2000).

The antioxidants are called flavonoids and these chemical compounds occur naturally and give plants their color. They neutralize free radicals of oxygen, produced when cells burn oxygen for energy. Free radicals are harmful and cause cumulative cell damage that may lead to cancer, Alzheimer's, Parkinson's or other age-related mental decline.

Eating your five to nine fruits and vegetables a day enhances your well-being and fights against preventable diseases. Most diseases are preventable through lifestyle modification. So go ahead and eat your apples and other fruits and veggies! For nutrition facts on apples go to www.nutritiondata.com.

Try this recipe out!

 

Baked Apple

Ingredients:

4 crisp red apples
2 TBS fresh lemon juice
2 cups water

Filling:

½ cup honey or maple syrup
½ cup raisins
½ cup chopped walnuts
1 tsp cinnamon

 

Directions:

1. Preheat oven to 350 degrees Fahrenheit.

2. Core apples using a melon baller leaving the bottom of apple so they hold the stuffing. Combine lemon juice and water, and place apples in it as you complete coring them.

3. Mix stuffing ingredients together and fill cavity of apples.

4. Place apples in a baking dish with about 1 cup of the lemon water in the bottom of the dish. Bake uncovered for about 50-60 minutes depending on size of apples, until they are tender. Drizzle juice from bottom of pan over apples and serve hot.

Posted in: Nutrition

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