Health Benefits of Apples

	Brought to you by Laurie Parlin Smith healthyinvestments-inc.com

Fall is officially here and October is a great time to get outside, get some fresh air, and pick some fresh fruit! Spend a Saturday this month taking yourself, or your family, to a local orchard for some apple picking. Apples are one of the easiest fruits to pick and eat and they are fat, sodium, and cholesterol free!

Apples are in season from late summer to early winter in the northern hemisphere, with September and October being the best times to pick. If you haven’t gone yet this year, check your local yellow pages or go to www.pickyourown.org to find a location near you. Ask around as well, since some farms are better suited for families than others.

Apple picking will give you both nutritional benefits and plenty of physical activity. Despite the apple being such a common fruit, don’t be fooled….the nutritional benefits are outstanding. Be sure to eat the skins to get the full benefits.
Here are a few of the health benefits a few apples a week can give you:

Antioxidants: Apples are ranked at the top of the list for their antioxidant activity. The phytonutrients function as antioxidants which help protect the cardiovascular system from damage. Antioxidants also help protect against aging and cancer.

Fiber: A medium apple has almost 4 grams of fiber (about 15% of your Daily Value). Fiber helps keep LDL cholesterol controlled and helps you feel full longer, making it a great choice for an afternoon snack.

Flavonoids and Asthma Control: Flavanoids help prevent inflammation, prevent blood platelets from clotting, and regulate blood pressure. The flavanoids also support lung function and reduce asthma risk. Asthmatic children who drink apple juice daily show less wheezing and pregnant women who eat apples have lower rates of children with asthma.

Cancer Prevention: Eating apples has been shown to reduce lung cancer risk in women. It is also suspected to reduce the risk of breast, colon, and liver cancer.

Diabetes Management: The pectin in apples lowers the body’s need for insulin, helping to manage diabetes.

Alzheimer’s Prevention: The queretin in apples protects the brain against free radical damage, helping to prevent Alzheimer’s disease.

Overall, the vitamins, minerals, and antioxidants held in apples help prevent a variety of chronic diseases. So it still makes sense to listen to the old saying, “an apple a day keeps the doctor away”.

Not only will picking fresh apples provide you and your family with healthy snacks, but getting outside will also help you stay fit this fall (physically and mentally). The fresh fall air at a local farm alone will do wonders for your alertness and mental clarity. Once at the farm, you’ll spend at least an hour wandering the orchards looking for the best apples you can find. Add in the bending, reaching, stretching, and climbing and you can count it as your workout for the day.

Here are a few tips to get the most activity out of your trip:

• Wear your sneakers and comfortable clothes. If you’re dressed to walk, you will.
• Check out the different variety of apples. Each section of an orchard has its own apple variety. Get more walking in by trying to pick at least one of each kind.
• Reach up. Look above your head for some good apples and either stretch or climb the ladder to reach them. For an extra boost – hoist your kids up to reach them instead!
• Load up your basket. Carrying a basket full of apples will give your arms quite a workout. Make sure to switch arms to keep even.

So often the cooler weather keeps us inside. Try to make a point his fall of getting out whenever you can. Your body and mind will thank you.

Sources:
www.pickyourown.org
www.whfoods.com
www.usapple.org
www.healthdiaries.com