An Apple A Day

By Lisa Mosing, MS, RD, FADA - LifeScript Director of Nutrition The fall season is when many thoughts turn to crisp, juicy apples. There is good reason to toss an apple into your lunch bag, briefcase or travel bags. Apples have a multitude of health benefits. The apple has been around for over 4,000 years and today there are thousands of varieties of apples worldwide. A native of Europe and Asia, the apple is now grown worldwide. The United States produces about 50 different varieties of apple, supplying approximately one-third of the world's crop... Nutrition Packed Fruit The old adage, "An apple a day keeps the doctor away," may have some truth. Recently, researchers at the University of California-Davis reported that apples and apple juice may help protect arteries from harmful plaque build-up. In the study, adults who added two apples, or 12 ounces of 100% apple juice to their daily diet, showed a significant slowing of the cholesterol oxidation process that leads to plaque build-up, thereby giving the body more time to rid itself of cholesterol before it can cause harm. The average U.S. consumer eats about 19 pounds of fresh apples a year or about one apple per week. Getting adequate dietary fiber and phytonutrients, such as from apples, is important for good health. If your daily fruit and vegetable intake is below standard, perhaps you may want to consider Smart Supplementation. There are a number of substances in apples, such as dietary fiber and phytonutrients, that have been found in studies to lower blood cholesterol and improve bowel function. There has also been an association noted with a reduced risk of ischemic heart disease, stroke, prostate cancer, type 2 diabetes, and asthma. A study published in the Journal of Agricultural and Food Chemistry found that apples have a compound called quercetin that was effective in counteracting oxidation damage in brain cells of rats with Alzheimer's. Each medium apple will contain about 80 calories and five grams of dietary fiber, more than most cereals. Core Facts When looking for the best apples, reach for firm, well-colored apples with a fresh (never musty) fragrance. The skins should be smooth and free of bruises and gouges. The fruit ranges in color from scarlet red to lemony yellow to bright yellow-green. The textures and taste will vary depending on variety of apple. Although they are available year-round, apples are best from September through November, which is when they are freshly harvested. Store apples in a cool, dark place or store in the crisper drawer of your refrigerator. Before consuming the fruit, lightly scrub apples in cool water to remove the light wax coating or any potential leftover dirt and insecticides. When slicing apples, sprinkle lemon juice over the cut areas to prevent discoloration. For those contemplating a new exercise regimen this year, instead of hiking through the produce department at the supermarket, why not plan a short trip to local apple orchards for a fun day of picking apples?