Apples Apples Apples

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‘Tis the season for apple picking — and along with it comes the smell of cinnamon and spices. And don’t forget caramel with all types of sprinkles, nuts and chocolate bits.

  Apples , apples, apples. Remember learning that an apple a day keeps the doctor away. What is so special about this beautiful fruit ?  .   

A medium apple is equal to 1.5 cups of fruit.Two cups of fruit daily are recommended on a 2,000-calorie diet.

 

Here are some nutrition facts for a medium apple:

Calories: 95.
Carbs: 25 grams.
Fiber: 4 grams.
Vitamin C: 14% of the RDI.
Potassium: 6% of the RDI.
Vitamin K: 5% of the RDI.
Manganese, copper and vitamins A, E, B1, B2 and B6: Under 4% of the RDI.
Apples are also a rich source of polyphenols. While nutrition labels don’t list these plant compounds, they are likely responsible for many of the health benefits.

To get the most out of apples, keep the skin on. It contains half of the fiber content and many of the polyphenols.
 Apples are a good source of fiber and vitamin C. They also contain polyphenols, which can have numerous health benefits.
 Apples are good for Weight Loss
Apples are high in fiber and water — two qualities that make them filling.

In one study, participants who ate apple slices before a meal felt fuller than those who consumed applesauce, apple juice or no apple products.In the same study, those who started their meal with apple slices also ate an average of 200 fewer calories than those who didn’t .

An another study, 50 overweight women added either apples or oat cookies to their diets for 10 weeks. Each item had a similar calorie and fiber content. Those who ate apples lost an average of 2 lbs  and ate fewer calories overall .Researchers think that apples are more filling because they are less energy-dense, yet still deliver fiber and volume Also some natural compounds in them promote weight loss.

Apples are good for your heart,  Apples have been linked to a lower risk of heart disease One reason is that apples contain soluble fiber, which is the kind that can help lower your blood cholesterol levels.They also contain polyphenols, which have antioxidant effects. Many of these are concentrated in the peel.One of these polyphenols is a flavonoid called epicatechin, which may lower blood pressure.An analysis of studies found that high intakes of flavonoids were linked to a 20% lower risk of stroke .Flavonoids can help prevent heart disease by lowering blood pressure, reducing LDL oxidation and acting as antioxidants .Apples promote heart health in several ways. They’re high in soluble fiber, which helps lower cholesterol. They also have polyphenols, which are linked to lower blood pressure and stroke risk. 

They’re linked to a lower risk of diabetes .In one large study, eating an apple a day was linked to a 28% lower risk of type 2 diabetes, compared to not eating any apples. Even eating just a few apples a week had a similarly protective effect .It’s possible that the polyphenols in apples help prevent tissue damage to beta cells in the pancreas. Beta cells produce insulin in the body and are often damaged in people with type 2 diabetes.

So they were right, An apple a day helps keep the doctor away. And they taste good too.  Try this  great link with yummy recipes .    While you have an extra mess of apples, try them in a delicious dessert. too. Wrap it up pretty and  go knock on the door of your neighbor. The best gift is homemade.

This bite-size version of caramel apples is the ultimate fall treat.

Get the recipe at Mom Loves Baking. 

Tools you'll need: $8, 200 Acerich Craft Sticks, amazon.com
Turn this fall-time favorite into woodland creatures your kids will love with leftover Halloween candy.

Get the recipe.

Tools you'll need: $7 for set of 100, Stick Branch, amazon.com

 

 

 

 

 

 

 

 

 

 

 

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