Harvest of the Month: An Apple A Day…

“An apple a day keeps the doctor away”, may have more validity than one might think. Research links apple consumption with decreased risk for certain cancers, cardiovascular disease, asthma, and diabetes. Much of this is related to apples’ high concentration of flavonoids and antioxidant activity. Additionally, apples provide a good source of dietary fiber (4.5g in a medium apple or about 15% of daily fiber needs) and Vitamin C (about 11% of total daily recommendation for women).

This month, I delve a little deeper on this “oh-so-good for us” fruit!

What we currently know from research is that apple consumption is associated with a reduced risk for:

  1. Cancer: Apple consumption has been linked with reduced risk of lung, oral cavity/pharynx, esophagus, colorectal, larynx, breast, and ovarian cancers.
  2. Cardio Vascular Disease: A study shows that subjects ingesting the highest amounts of flavonoids had a 35% reduction in risk of cardiovascular events.
  3. Asthma: Apple and Orange consumption is linked to reduced Asthma incidence.
  4. Diabetes: apple intake showed a reduced risk of Type II Diabetes. It appears that eating the apple peel provides the most benefit due to a phytochemical present in peel, Quercetin

Given their ease of eating apples make the perfect convenient snack for the person on the go, and as Fall begins to greet  Arizona apples are in season!

  • Toss one in your bag and add to your lunch or to calm that growling stomach before dinner.
  • Pair with a few tablespoons of nuts for a perfectly balanced snack that doesn’t require refrigeration or preparation!

Adding apples to your regular snack routine is an easy way to do some GOOD for your body!

Check out the these references for more information from these great sources, or come set your own personalized nutrition goals and  with me, lynn lanza, the registered dietitian at the chandler location.

Stay healthy friends, and don’t miss the next September Harvest of the month!

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