Many good reasons to eat an apple

Many good reasons to eat an apple

Apples became valuable part of the food chain over 4,000 years ago in the fruity forests of the Middle East. The flavors and colors of apples are determined by the region and climate that they are grown in. Small tart apples are typically grown in areas with a shorter growing season.

Apples are kid friendly. They are an easy to-go snack that supplies plenty of good nutrition. An apple, the size of your fist, is a low-calorie snack that has approximately 70 calories. It is a fat-free, sodium-free, and cholesterol-free food.

Each apple has 5 grams of both soluble and insoluble fiber. Peeling is considered insoluble. It is difficult to digest and is helpful to the movement of the intestinal track. The soluble fiber is called pectin. This water-soluble fiber found in apples has been shown to have cholesterol-lowering effects, decreasing the risk of coronary heart disease.

A small apple contains 16 grams of carbohydrates of fruit sugar. People with diabetes can enjoy an apple as one carbohydrate choice.

Recent medical studies link apples with the prevention of certain cancers. The dietary fiber found in apples has been shown to reduce the incidence of intestinal disorders and is related to a lower risk of intestinal cancer. Researchers have discovered that an apple a day reduces the risk of kidney related cancers by 60%. Another apple-cancer connection reduces the incidence of lung cancer for those with the highest consumption of apples.

Some apples are sweet but with a lemony finish; some are crisp, tangy to the point of tartness; others are spicy and smell delicious. Most apples are mouthwatering. The pectin in apples promotes saliva, which cleanses the mouth and fights bad breath.

Besides relieving constipation, polyphenols and the antioxidants of apples have a beneficial effect. It has been extensively confirmed to reduce the incidence of stomach ulcers.

This evidence lends credence to that old familiar saying, "An apple a day keeps the doctor away." A study involving close to 10,000 people revealed that those who ate the most apples had the lowest risk of stroke. Perhaps apples are a major key to improved health and lower health care costs.

Studies have revealed that instead of reaching for an afternoon cup of caffeine or a candy bar when your energy level and eyelids begin to droop, reach for an apple. The high Vitamin C and antioxidant content in apples counter the free radicals leading to oxidative stress and fatigue. An apple contains just enough sugar to boost a low blood sugar level and enough jaw activity to wake up the brain.

Eating an apple can be contagious. Eating an apple in public can be a public service. The power of suggestion can be powerful. Smile as you crunch your apple; those around you will want to crunch an apple too. Chomping into the meat of an apple delights the senses and strengthens the body. Set a good example by eating apples in front of children.

Bobbie Randall is a Certified Diabetes Care and Education Specialist, Registered, Licensed Dietitian. Contact her at

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