-Every morning when i wake up,my first must-to-do thing is to turn on my computer and then to read on-line newspapers-Washington Post,for example. This morning when i subscribing through the paper today i see a willness article labeled like this:
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.”
Keep the skin on
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.
Make them part of your routine
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.
Visit a nearby orchard or your farmers market for fresh off-the-tree apples. Use them in any of these healthful recipes, found in The Post’s Recipe Finder atwashingtonpost.com/recipes:
*Edited by Royal Wang