A few of my students and I all have an apple for our snack time each morning. Not only is it super easy to pack and bring (don't forget to wash it well), but they have so many wonderful health benefits.
Benefits of Apples
-They fight free radicals. Apples have polyphenols (a type of polyphenol) which are antioxidant phytochemicals. These, along with quercetin (also found in apples) help prevent damaging effects of free radicals. Free radicals can lead to heart disease, cancer and Type 2 Diabetes.
-Apple skin has 2-6 times more antioxidants than the inside of the apple. Keep it on!
-They can reduce the risk of ischemic heart-disease because of the catechins found in apples.
-They can help lower blood cholesterol due to the soluble fiber (pectin) in this fruit.
-They can slow the aging process because of the high level of antioxidants
-They can help protect you against bladder and lung cancer thanks to the flavonoid quercetin
-They are only 95 calories
-They provide 15% of the recommended daily dose of fiber for adults
-They will give you more energy because of its complex carbohydrates.
-They provide boron which helps harden bones and could prevent osteoporosis.
-They are fat-free.
-Can improve brain health and reduce symptoms of Alzheimer's Disease.
*Eat a variety of apples since the skin of each apple is unique and gives you different types of antioxidants.
*Fuji apples have the highest level of polyphenols and total flavonoid content of any apple.
*Having only an apple might make you feel more hungry since it is 95% carbohydrates and carbs don't keep you full. If this is the case, add some protein and fat to your apple (example; peanut or soy butter, cheese, or enjoy it with almonds on the side).
355 Ways to Maximize Your Health by Delia Quigley and B.E. Horton
Health Benefits of Apples, University of Pittsburg
U.S. Apple Association, Research Article
Sun-Oka Fruit Farms