5 reasons to eat one a day: health benefits of apples

October 10, 8:30 AMSF Healthy Living ExaminerLani Muelrath

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Apples enjoy a well-deserved good reputation as good nutrition.

In this month of Halloween, when apples start to appear in all shapes and forms:  from pies to candied to appearing in the dunk tank - let's give it proper respect in it's plain, simple - and most powerful - form.  Raw and whole, as it is fresh picked from the tree.

1. High in dietary fiber:  a medium-sized, 5-ounce apple, provides about 4 grams of dietary fiber.  This is about 15% of the Daily Value (DV) for fiber, and includes both insoluble fiber (as in  cellulose) and soluble fiber (as in pectin).
2. Anti-oxidant protection:  the list of phytonutrients that serve as anti-oxidants is impressive when it comes to apples. Remember, antioxidants areof vital importance to heart health. They help protect our cardiovascular system from oxygen-related damage.  Note:  many of the anti-oxidant properties of apples are found in their skins;  select organically grown apples for this reason.
3. Lower cholesterol:  the pectin in apples has the effect of lowereing  LDL ("bad") cholesterol.
4. Improve your insulin profile:  the pectin in apples supplies galacturonic acid, which can lower the body's need for insulin and may help in the management of diabetes.
5. Satisfy your sweet tooth:  humans have a strong draw to sweet for a reason:  carbohydrate is the most important fuel for brain and body  function.  Apples provide quality carbohydrate in a nice sweet package, and by partaking of same we can satisfy our natural desire for sweet and find our craving for junk sweets naturally diminishing.  A powerful component of any health-building or weight loss diet.

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