Apples: keep me and my kind out of your life!
Let's take a fresh look at an old friend. Apples are as familiar as any food in the kitchen, and it's hard to find someone who doesn't like them, so let me spend a few minutes encouraging you to spend more time with this beautiful fruit and not take it for granted.
What's so great about apples? One
word: fiber. Well actually, two kinds of fiber: soluble and
insoluble. Apples are a good source of both, and therefore carry a
double serving of benefit for your health. The soluble fiber is
primarily pectin, which like similar soluble fibers FOS and inulin play a
role in the health of the intestinal lining. The soluble fiber, known
as a prebiotic, provides its intestinal benefit at least in part by
encouraging the growth of healthy probiotic bacteria in the intestine.
This in turn benefits immunity and seems to decrease the likelihood of
colon cancer. Soluble fiber also decreases LDL cholesterol, improving
heart health. And what about the insoluble fiber? Also good for the
intestines, promoting regularity, and decreasing the likelihood of
diverticular disease. Pectin has long been known to decrease diarrhea
as well. As a final benefit for heart health, apples are an excellent
source of potassium (good for blood pressure), and they are naturally
low-calorie (about 80 to 90 calories for a whole medium apple) so will
not contribute to overweight.
Speaking of weight, here's a practical tip. Keep a basket of apples out on your kitchen countertop in plain view. And when you start thinking of snacks or comfort food, reach for an apple instead of crackers, chips, sweet treats, or other processed foods that are invariably high in fat, salt, sugar or all three. Sometimes adding some natural peanut butter to apple slices can make the snack even more filling and stave off cravings for more.
Sadly, I do have a caution about apples though. As of this writing, conventionally grown apples are the fifth-most contaminated produce item found on the Environmental Working Group's guide to Pesticides in Food (The "Dirty Dozen" guide). They are sprayed with chemical poisons to keep pests and disease away, but those residues are hazardous for you and me, and especially for children, who are pound for pound bigger consumers of apples than adults. So I only recommend buying organically grown apples. More expensive, but may prevent worse expenses on health issues later.
So enjoy apples (organic when possible), and keep at least one doctor away daily!
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To your good health!
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