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Here's to Your Health: Astounding Apples

By Patricia Ellis

Over the last several years, we have been hearing more and more about how the foods we eat are influencing our overall health. In recent years a new science has grown around identifying just how various components of food have a positive or negative impact on our health. I’m excited to highlight some of the positive contributors and tell you a bit about how they can work for you.

Medium apples have approximately 104 calories, and 5g of fiber. They provide us with Vitamins C, K, E,  B1, B 6, and copper. They are a rich source of some small but power-packed ingredients that contribute to maintaining a healthy body. Here are just a few of their benefits:

Lower the risk of cardiovascular disease: the soluble fiber in apples helps lower blood cholesterol levels. 

Slow glucose absorption: The Mayo Clinic notes that apples can help slow the absorption of sugar into the bloodstream. Plus, per Mayo, a healthy diet that includes insoluble fiber can help lower the risk of type 2 diabetes in the first place.

Reduce the risk of stroke: studies have indicated there is a correlation between the number of apples a person eats and a reduction in stroke risk. Studies show that eating just 25 g (1/5C)  of apple slices routinely can decrease the risk of stroke by 9%. 

Lower risk of certain cancers: Multiple studies have shown eating 1-2 apples a day is associated with decreased risk of bladder cancer (10%), colon cancer (20%), and lung cancer (18%). And drinking 1 or 2 servings a month of cloudy apple cider has been associated with a 35% reduction in the risk of non-Hodgkin’s lymphoma.

Protect the brain: Quercetin, found in apples, protects neurons from oxidative damage. Apples are rich in a component that is associated with lower risks of developing Alzheimer’s disease and dementia.

The immune system, the eyes, and even the skin show positive effects from eating apples. While all apples are good, Granny Smith, Red Delicious, and Reinette have been shown to have the highest concentration of these mighty health-improving compounds.  So…Enjoy!

Patricia Ellis has shopped at the co-op for many years and recently decided to join to further her pursuit of healthy living. She and her husband live in the country along with their 2 dogs.

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