HOW YOU LIKE THEM APPLES? — THE NEED-TO-KNOW
This red delicious (pun intended!) fruit does it all. For starters, amedium-sized apple weighs in at under 100 calories with 0 grams of fat. Plus, upping apple intake has been associated with reduced risk of cardiovascular disease, certain cancers, diabetes, and asthma [1]
And while apples are a good sourceof vitamin C and a few other nutrients, that’s not the whole story— they’re rich in plenty of other antioxidants, nutrients not always tallied on nutrition labels.Antioxidants, also known as phytochemicals, are found in plants (they’re often responsible for fruits’ bright hues) and fight off the damage caused by free radicals, which has been linked to cancer, hardening of the arteries, inflammation, and neurological diseases like Parkinson’s and Alzheimer’s [2].
And apples just don’t quit. Initial research comparing a variety of fruits and vegetables found that fruits with white flesh, like apples and pears, were associated with a reduced risk of stroke. Not only that, they’re also a stellarsource of fiber, which aids digestive track function. And the type of fiber in applesmay have some additional benefits. Studies suggest soluble fiber could help lesseninflammation associated with weight-related diseases and even boost immunity.
AN APPLE A DAY… — YOUR ACTION PLANWhen autumn rolls around, apple season hits full force (though these guys are usually available year-round, too), and grocery stores, farmer’s markets, and fruit stands are saturated with apple options. In fact, there are more than 7,500 different apple varieties. Some are best for baking, others juicing, and some are simply best in their pure unadulterated form. But the real question is, which offer the healthiest bang for the buck? Fuji and red delicious consistently rank highest for their antioxidant content, while Cortland and Empire apples (typically used for cooking and baking) don’t have quite as much nutritional punch.
Another tally in apples’ favor: Portion control is hardly an issue when it comes to this fruit, seeing as it comes in its very own, naturally crafted 100-calorie pack. But that doesn’t mean a whole raw apple is the only way to snack on this dietary superstar.Apple slices can be an excellent vehicle for almond butter or cheese for an extra dose of protein. They can also be cooked up in plenty of seasonal recipes. Check out this simple take on a classic baked apple for a perfectly seasonal and just-sweet-enough dessert.
And while apples are a good sourceof vitamin C and a few other nutrients, that’s not the whole story— they’re rich in plenty of other antioxidants, nutrients not always tallied on nutrition labels.Antioxidants, also known as phytochemicals, are found in plants (they’re often responsible for fruits’ bright hues) and fight off the damage caused by free radicals, which has been linked to cancer, hardening of the arteries, inflammation, and neurological diseases like Parkinson’s and Alzheimer’s [2].
And apples just don’t quit. Initial research comparing a variety of fruits and vegetables found that fruits with white flesh, like apples and pears, were associated with a reduced risk of stroke. Not only that, they’re also a stellarsource of fiber, which aids digestive track function. And the type of fiber in applesmay have some additional benefits. Studies suggest soluble fiber could help lesseninflammation associated with weight-related diseases and even boost immunity.
AN APPLE A DAY… — YOUR ACTION PLANWhen autumn rolls around, apple season hits full force (though these guys are usually available year-round, too), and grocery stores, farmer’s markets, and fruit stands are saturated with apple options. In fact, there are more than 7,500 different apple varieties. Some are best for baking, others juicing, and some are simply best in their pure unadulterated form. But the real question is, which offer the healthiest bang for the buck? Fuji and red delicious consistently rank highest for their antioxidant content, while Cortland and Empire apples (typically used for cooking and baking) don’t have quite as much nutritional punch.
Another tally in apples’ favor: Portion control is hardly an issue when it comes to this fruit, seeing as it comes in its very own, naturally crafted 100-calorie pack. But that doesn’t mean a whole raw apple is the only way to snack on this dietary superstar.Apple slices can be an excellent vehicle for almond butter or cheese for an extra dose of protein. They can also be cooked up in plenty of seasonal recipes. Check out this simple take on a classic baked apple for a perfectly seasonal and just-sweet-enough dessert.