nutrition facts

There's no easier way to add a dose of nutrition to your day than by crunching on a tasty apple. You probably first experienced its delightful flavor as a baby
when applesauce introduced you to real food. And now
whether it's a Granny Smith
a McIntosh
or a Red Delicious
you think of apples as old friends. Grown throughout the world
apples are high in fiber
vitamins
minerals
and antioxidants. They're fat-free
cholesterol-free
and low in sodium. In short
eating apples is a smart part of a healthy lifestyle.

6
ways apples keep you healthy

Regulates your day.

You don't have to worry about staying regular anymore. Whether your problem is visiting the bathroom too often or not often enough
apples can help.

A British researcher
Dr. D.P Burkitt
believes one of the easiest ways to prevent all sorts of illnesses
is to avoid constipation. He calls the diseases caused by chronic constipation "pressure diseases." Appendicitis
diverticular diseases
hemorrhoids
hiatal hernias
and even varicose veins can all be caused by straining to pass small
hard stools.

Just one apple with its skin contains 4 to 5 grams of fiber - the most important nutrient in keeping your bowels working like a well-oiled machine. Keeping yourself regular without relying on harmful laxatives could be as easy as replacing that afternoon snack of potato chips or cookies with a crisp
delicious apple. And think of the calories you'll save. The average apple has about 80 calories while a serving of chips weighs in at 150 calories and you'll get about 200 from just a few cookies.

But that's not all apples can do. They're also good for diarrhea
thanks to an ingredient called pectin. This carbohydrate has a congealing effect in your intestines that helps firm things up and return you to normal. Applesauce is actually the best apple product for diarrhea
since it's made without the high.-fiber skin. But watch out for extra sugar. Some brands of applesauce dump a truckload of sweeteners into an otherwise healthy food
and too much refined sugar could make your diarrhea worse.

Keeps your body young.

By now you know antioxidants can protect you from many of the diseases that seem to be a part of aging. In fact
so many people are taking supplements for antioxidant protection that it's become a multibillion-dollar industry. But the evidence is mounting that whole foods can do more for you than pills.

When scientists compared a 1
500
vitamin C supplement to one small apple
the results were astounding - the antioxidant values were equal. That means a fresh apple has more than 15 times the antioxidant power of the recommended daily dose of vitamin C. And that's just for starters. The researchers also found an ordinary apple was able to stop the growth of colon and liver cancer cells in test tubes. Unpeeled apples were especially effective. The question you need to ask yourself: Why waste money on flavorless supplements when you can get better antioxidant firepower from a sweet
crunchy fruit?
Cuts your risk of heart disease. Sometimes it's hard to remember which food is good for which part of your body. The next time you pick up an apple
examine it carefully. It's shaped a bit like a heart - and that should help you remember apples are good for your heart.

It's the magnesium and potassium in apples that help regulate your blood pressure and keep your heart beating steadily
and it's the flavonoid quercetin
a naturally occurring antioxidant
that protects your artery walls from damage and keeps your blood flowing smoothly.

In fact adding flavonoid-rich foods like apples to your diet has been scientifically confirmed to lower your risk of heart disease. There's proof of this in a study of Japanese women who ate foods high in quercetin. They were less likely to get coronary heart disease than other women and they had lower levels of total and LDL
or bad
cholesterol.

Strikes at the heart of strokes.

Apples are even a smart choice for helping avoid strokes. Scientists aren't sure which ingredient in this multi-talented fruit to credit
but the connection is clear - people who regularly eat apples are less likely to have strokes than people who don't.

Protects your joints.

In areas of the world where fruits and vegetables make up a large part of the diet
very few people get arthritis. Compare this to modernized countries where fruits and vegetables have been replaced with fast
processed food and you'll find up to 70 percent of the population suffers from some form of arthritis. Just a coincidence? Not according to nutrition experts. They link this trend in part to boron
a trace mineral many plants
including apples
absorb from the soil.

If you eat like most people
you'll get about 1 to 2 milligrams (mg) of boron a day
mostly from non-citrus fruits
leafy vegetables
and nuts. Experts believe
however
you need anywhere from 3 to 10 mg a day to affect your risk of arthritis. To boost your boron intake to this level
you'd have to eat more than nine apples a day.

This is probably an unreasonable amount for most people
but don't despair. Pair an apple with other boron-rich foods like a few tablespoons of peanut butter and a large handful of raisins
and you'll not only have a delicious afternoon snack
but you'll make your joint-saving quota of boron at the same time.
Helps you breathe deeply. Your lungs are assaulted every day by cigarette smoke
air pollution
pollen
and other air-borne nasties.

On top of that perhaps you suffer from asthma
emphysema
or similar lung condition. If all you want to do is take a deep breath
then grab an apple.
A five-year study of more than 2
500
men from Wales found those who ate five or more apples per week were able to fill their lungs with more air than men who didn't eat apples. Experts believe you might be getting some special protection from the antioxidant quercetin. Unfortunately
eating apples can't reverse a lung condition you already have
but you just might add a new line of defense against further damage.

Pantry pointers

Buy apples that are unbruised
firm
and have good color. Take them out of their plastic bag and store them in your refrigerator - loose in the produce bin or in a paper bag is best. And since they will absorb odors
keep them away from strong-smelling foods like garlic and onions.