Apples are portable, aromatic, colorful, and a useful snack. An average apple is 25% water and only 80 calories. Eaten 15 minutes before meals, the apple reduces caloric intake by 15%.
Apples have many health benefits. The soluble pectin fibers from whole apples prevent cholesterol buildup by lowering LDL to provide cardiovascular benefits. The insoluble fibers in apples improve digestion.
Polyphenols in apples have many antioxident benefits. Importantly, they help regulate blood sugar. Quercetin, a flavanoid in apples, protects against Alzheimer's and Parkinson's diseases and some studies show a positive relationship between apple consumption and lower risks of lung cancer and asthma. Flavanoids in apples may also help prevent osteoporosis by increasing bone density.
A medium-sized unpeeled Red Delicious apple with skin, has twice the fiber and 45% more polyphenols than a similar peeled apple. Among common varieties, Red Delicious apples have the most phytochemicals.
My recommendations for eating apples:
1. Slice into low fat yogurt or cottage cheese.
2. Dice and use as a topping for hot and cold cereals.
3. Add to green salads and fruit salads.
4. Dice and add into tuna or chicken salad.
5. Slice and top with low fat smoked cheese.
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