Bluefield Daily Telegraph, Bluefield, WV

Community News Network

September 26, 2013

Apples really can help keep the doctor away

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.

An apple's skin is also incredibly nutrient-rich. According to the Academy of Nutrition and Dietetics, apples are loaded with the powerful antioxidant quercetin, which is found predominantly in the skin. Quercetin is a phytochemical with anti-inflammatory and heart-protecting qualities, and may reduce the growth and spread of cancer cells.

               

Choose apples with the stem intact. Also try smelling them - you should be able to actually smell the freshness.

 Apples can stay fresh in your refrigerator for up to three weeks. Keep them in a plastic bag and away from other foods with strong odors.

Consumed whole, apples make for a mess-free and convenient snack. For a more filling option, you can slice them up and dip them into yogurt or your favorite nut butter. Diced apples also make a great topping. Try them with your morning oatmeal or lunchtime salad.

             

                             

Gordon, a master of public health professional and a master certified health education specialist, is creator of the healthful recipe site EatingbyElaine.com. Find her on Twitter at @EatingbyElaine.

               

    

1
Text Only
Community News Network
  • Smartphone kill switches are coming

    Smartphones need kill switches. It's a relatively easy solution to the pricey (and irritating) problem of smartphone theft. But who would have thought that the big carriers would team up with Apple, Google, Microsoft, Nokia, Samsung and lots of other manufacturers to voluntarily begin adding the technology by July 2015? The cooperative spirit! It makes so much sense!

    April 18, 2014

  • Why do wolves howl?

    Of all the myths that dog the wolf, none is more widely accepted than the idea that wolves howl at the moon. Images of wolves with their heads upturned, singing at the night sky, are as unquestioned as a goldfish's three-second memory or a dog's color-blindness (both also myths).

    April 18, 2014

  • Biggest student loan profits come from grad students

    This week, the Congressional Budget Office projected that the federal government would earn roughly $127 billion from student lending during the next 10 years.

    April 18, 2014

  • quake.jpg Pennsylvania won’t take action following Ohio ruling on quakes, fracking

    Pennsylvania officials plan no action despite new Ohio rules on drilling that affect a seismically active area near the state line.

    April 18, 2014 1 Photo

  • portraitoflotte.jpg VIDEO: From infant to teen in four minutes

    Dutch filmmaker Frans Hofmeester’s time lapse video of his daughter, Lotte — created by filming her every week from her birth until she turned 14 — has become a viral sensation.

    April 16, 2014 1 Photo

  • Allergies are the real midlife crisis

    One of the biggest mysteries is why the disease comes and goes, and then comes and goes again. People tend to experience intense allergies between the ages of 5 and 16, then get a couple of decades off before the symptoms return in the 30s, only to diminish around retirement age.

    April 15, 2014

  • Google acquires drone maker Titan Aerospace to spread Internet

    Google is adding drones to its fleets of robots and driverless cars.
    The Internet search company said it acquired Titan Aerospace, the maker of high-altitude, solar-powered satellites that provides customer access to data services around the world. Terms of the deal weren't disclosed.

    April 14, 2014

  • Screen shot 2014-04-11 at 4.49.09 PM.png Train, entertain your pets with these 3 smartphone apps

    While they may not have thumbs to use the phone, pets can benefit from smartphone apps designed specifically for them.

    April 11, 2014 1 Photo

  • Stepping forward: The real Colbert

    Letterman changed the late-night TV game between his run on NBC's "Late Night" and starting the "Late Show" franchise in 1993. And while it's tough to replace a pop-culture icon, Colbert, in terms of pedigree and sense of humor, makes the most sense.

    April 11, 2014

  • Teens trading naked selfies for mugshots

    Will teenagers ever learn? You think yours will. Maybe so. But it's likely that was also the hope of the parents of children who were so shamed by nude photos of themselves that went south - how else can they go - that they killed themselves.

    April 10, 2014