The Awesome Antioxidants in Apples

An apple a day is supposed to keep the doctor away, and it may just do that. Eating low sugar and high fiber fruits regularly is a staple in a heart healthy and energy boosting eating plan. Apples in particular will also help with other aspects of health. 

Eating apples regularly helps you feel better. Your goal should be to FEEL good and not to just..... not feel bad. Optimal health is a wellspring of energy, great moods and happiness. You should feel positive...hopeful...able to think clearly. If you don't feel good, then you have great opportunities to feel better through optimal nutrition. 

Could part of the path to optimal nutrition be to eat an apple every day? Could it be that simple?

It could be. For starters at least. Many lives have been turned around completely with one positive change. You don't have to turn your diet upside down today. Just start one new healthy habit like eating an apple, or half of an apple today.

Then, do it again tomorrow.

Right now I'm excited about apples because of the panoply of antioxidants. They only have about 8-10 mg of vitamin c per apple, but when you consider that vitamin c is just one type of antioxidant that apples have, among many types, then you start to see the rest of the story. The total antioxidant capacity in one large apple (100 grams) is equal to the antioxidant activity of 1500 mg of vitamin c. What?

That's awesome!

Here are a few benefits of eating apples regularly.

• Apples are 84% water, so you will be better hydrated. You will think better, have a little more energy.
• Apples have a huge amount of antioxidants. Google "antioxidants in an apple". I just saw "inhibit cancer cell proliferation" and was impressed. Antioxidants help neutralize and remove toxins and chemicals that cause cancer. 
• Apple peel contains phytochemicals that help reduce inflammation and pain. You'd have to eat red apple peels, and maybe more than 1 apple's worth to feel the difference, but it would work. Fresh dark red cherries can have the same effect. 
• Apples have good dietary fiber, which means they help keep you regular.
• Apples have pre-biotics, which feed the good bacteria in the colon. 

So, let's eat apples.Here are a few of my favorite ways!

• Juice an apple with beets, carrots and kale. Sip on this through the afternoon rather than coffee. The energy will last longer!
• Gluten and dairy free apple pie. 
• Wash, slice and enjoy!
• Add apple bits to tuna salad
• 4-6 Apples slices (peel on!) with 1 TBSP almond butter
• We make something called "apple crisp" for a quick dessert sometimes. I dice 1-2 apples and saute with 1/2 tsp cinnamon, 1 T butter, 1 C. oats and a little bit of natural sweetener like stevia or erythritol. You can add a little more butter or a 1/4 cups of water  to help the oats soak up the flavors. You can use coconut whip cream or a little dash of almond milk for a creamy finish. Whala!

Here's what's in an apple (28 grams- about 1/2 of a small apple):

Calcium 1.7 mg
Fiber 1 mg
Omega 3 Fatty Acids 3 mg
Omega 6 fatty acids 12 mg
Phosphorus 3 mg
Potassium 30 mg
Sugar 3 grams
Vitamin c 2 mg
Vitamin k  .6 mcg

All of these nutrients work together to lower inflammation, keep you regular, and fight cancer cells.

If you are pre-diabetic or type 2 diabetic I recommend to eat 1/2 an apple a day and sprinkle cinnamon on it. Cinnamon helps regulate blood sugar.

Do you need motivation to eat more fruits and vegetables (in general)?  How about this.

In looking at a series of studies connecting food choices to cancer rates, "those who consumed low amounts of fruits and vegetables were twice as likely to have cancer compared to those who ate high amounts of fruits and vegetables. " (1 second paragraph under background). 

So that's what I'll leave you with. Apples taste great and help you feel much better, but they could also be part of an eating plan that saves your life. To me, that's pretty awesome. Need help with putting a specific plan together, maintaining accountability, and staying encouraged? Contact me through Facebook for 1:1 client support. I'm a Certified Holistic Nutritionist and I can probably help!