by Shira Litwack LWMC, CNS, PT
We
really should listen to Grandma more often. It is so true….eat
an apple a day. Dating back to earliest Biblical times, the
apple has always been Mother Nature’s gift to us.
- Nutritional Content: Apples contain Vitamins
A, C, folate (B9).
- Mineral Content: iron, phosphorus, potassium,
calcium, magnesium, manganese, selenium, zinc and boron
This morning I was at my favorite apple stand,
and all the beautiful apples were $0.47/pound!!! Our apples
this year are perfect - crunchy, sweet…once again kudos
to our farmers.
Apples have both soluble and insoluble fiber,
and are loaded in the flavonoid (antioxidant) Quercetin.
The Quercetin in apples always earn the apple a spot on any
list of cancer fighting foods. The soluble fiber pectin, in
apples, is a natural detoxifier, and has an outstanding ability
to lower LDL cholesterol. This makes the apple an excellent
ally in the war on heart disease and diabetes.
Make sure you eat the skin. Half of the Vitamin
C is just underneath he skin. The apple skin is also the source
of insoluble fiber in the apple. The insoluble fiber in apples
provides bulk in the intestinal tract, holding water to cleanse
and move food quickly through the digestive system. Moving
food quickly and completely through the intestinal tract is
key to intestinal health and the prevention of colon cancer.
Some of the numerous other health
benefits of apples:
Natural breath freshener…to put this
one bluntly and politely…it controls nasty smells from
the stomach coming back up into the mouth apples contain boron…which
is a trace mineral that is key against osteopenia and osteoporosis,
and arthritis. This is one of the main reasons apples are
credited with being an anti aging food. Boron also boosts
the action of estrogen in women which also helps us in the
war against aging.
The pectin helps control blood sugar. According
to the Canadian
Diabetes Association, apples have numerous benefits to
those with diabetes and in diabetes
prevention. Soluble fibre helps control blood sugar by
delaying stomach emptying, slowing the entry of glucose into
the bloodstream and lessening the rise in blood sugar after
a meal. It may lessen insulin requirements in those with type
1 diabetes. Because fibre slows
the digestion of foods, it can help calm the sudden spikes
in blood glucose that may occur after a low-fibre meal. Such
blood sugar peaks stimulate the pancreas to pump out more
insulin. It is thought that a lifetime of blood glucose spikes
could contribute to type 2 diabetes, which typically strikes
after the age of 40, and more than doubles the risk of stroke
and heart disease. Diabetics have to be even more diligent
against heart disease. The cholesterol lowering effect of
apples is especially good for diabetics.
Apples are very filling. When you are insanely
hungry and you thing what could I possibly eat to satiate
his hunger….try an apple and a glass of water or tea!
The cellulose and pectin (bulk fibres) are needed for regular
bowel movements. The folic acid and fiber are great for your
skin. Folic acid is critical for pregnant
women and women who are planning to become pregnant. It
is vital to brain development and function of the fetus.
In cold winters, apples can be a serious
comfort food. There are not too many bone warming aromas better
than apples and cinnamon (another brilliantly healthy choice)
baking together. A baked apple is a healthy, great winter
comfort food. Ditch the fatty and calorific pie crust. Keep
the skins on, bake an apple with a little bit of water, a
good shot of cinnamon and if you want a little bit of low
sugar syrup. I throw on blueberries…bake away…YUMM!
Go to All about Apples Orchards, whose tag
line happens to be “apple information to its core”
(I love it!), you can get an extensive list of Ontario apple
orchards.
Inexpensive,
lowers cholesterol, great against heart disease, diabetes,
cancer, osteoporosis, halitosis and grown locally …go
out and pick up some apples.
BTW, all those great benefits of apples (except the halitosis)
you can get from ……Exercise!
