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Holiday Health: Eat an Apple a Day
Rely on the crunchy, sweet-tart flavor of apples to help you eat healthier this holiday season, and enjoy the health benefits year-round!

Most of us have heard the saying "an apple a day keeps the doctor away," and as we head into the holidays, it's a great time to start that healthy habit. The sweetness and crunch of an apple can be an easy, satisfying replacement for potato chips, chocolate, and other less healthy snacks. Not only are apples low in calories and high in fiber, but nutritionists are finding that apples can prevent health problems and reduce health risks. Take a look at Preferred Care's list of healthy (and delicious) things that apples can do for you!

Apples offer great taste and nutritional value

• Apples have no fat, cholesterol or sodium. Compare those stats to a bag of potato chips!
• An average apple contains only 80 calories. Compare that bottom line count to a piece of cake!
• Apples have five grams of fiber, 20% of the daily recommended fiber needs. That's more than most cereals!
• Apples contain vitamins A, B1, B2, C, and Niacin; plus nutrients, Phosphorous Magnesium, Iron and Potassium.
• Applesauce is a fat free substitute when cooking and can be used in place of oil or shortening. In addition to being health, applesauce makes baked goods taste moist.
• When eaten as a snack, apples suppress hunger longer than junk foods with "empty" calories. Apples are a healthy choice that makes you feel full!

Health benefits of apples

• Apples are high in fiber. About 80% of the fiber in apples is soluble fiber which reduces cholesterol. The remaining 20% is insoluble fiber which may help prevent cancers.
• Potassium, which is found in apples, is important in regulating blood pressure.
• Antioxidant phytonutrients in and apple juice help reduce cholesterol, especially LDL cholesterol (low-density lipoproteins or bad cholesterol), helping prevent cardiovascular disease.
• Antioxidant phytonutrients also help reduce the risk of heart disease. Phytonutrients in apples slow the growth of colon cancer and liver cancer in cells.
• Apples appear to improve lung function, in general, because they contain antioxidants.
• Apples help strengthen bones.
• People with diets high in flavonoids, such as those found in apples, are 20% less likely to develop cancer.

Excerpts from Virginia Department of Agriculture and Consumer Services, www.virginiaapples.org

Apple Recipes
http://www.virginiaapples.org/recipes/index.html

Apple Facts
http://www.urbanext.uiuc.edu/apples/

Fun with Apples
http://www.virginiaapples.org/kids/funwithapples.html

Want to learn more about health and nutrition?
To see more health and nutrition features, click on the My Health tab link at the top of this page. You will find all kinds of helpful nutrition advice and articles to help you stay healthy

Posted: November 2004