The reason starts with apples’ fiber content — a medium apple, with peel, contains 4.4 g of dietary fiber. And while that’s a good amount of fiber, it’s the makeup of that fiber that especially healthy. An apple has both soluble fiber on the inside and insoluble fiber on the outside (skin).
Soluble fiber helps remove cholesterol from the body (like oats, barley and beans), slow down absorption of glucose and promote healthy bacteria in the colon. Insoluble fiber helps move things along for a healthy GI tract (prevent constipation, hemorrhoids and diverticular disease). In addition, both types of fiber keep us feeling fuller longer, which can help with weight loss.
In addition, apples have antioxidants, called phytochemicals, in the peels that can help with glucose control and provide cardiovascular benefits by improving cholesterol levels and reducing oxidation of fats in the bloodstream. A Finnish study, reported in Tufts University Health & Nutrition Letter, found women who ate more than 71 grams of apples daily (about half a medium apple) were at 43 percent lower risk of coronary mortality. Men saw a smaller benefit from 54 grams or more daily.
Apples also have been linked to lower cancer risk (as many other fruits and vegetables).
Most of us know that apples are good for us, but they seem to be a fruit we often ignore. The bottom line is this fall, when so many varieties are available and reasonably priced, go ahead and have one. Cut one up, add a bit of lemon juice to prevent browning, and have a healthy snack.
Q and A
A: Yes, all these drinks can threaten the enamel layer that protects teeth. Research shows it is the acidity of these drinks that causes erosion of tooth enamel. The drinks’ acidity comes mainly from the citric acid, sodium citrate and phosphoric acid added to both cola and non-cola soft drinks, sports drinks and energy drinks. Regular colas tend to be most acidic, but the others are all significantly more acidic than plain water. And studies generally show no difference in tooth enamel erosion between sugar-sweetened and sugar-free soft drinks. Even lemonade, wine and nutrient-rich fruit juices (orange, apple, grape) are more acidic than water.
Rachel C. , PhD
Research Scientist Consultant @ U-VIB
PhD, Doctor of Philosophy in Counseling
NREMT-P (National Registry of Paramedics)
– 911 Medic for over 15 years
– Scientist for over 7 years
– Runner for LIFE
source: Wicked Local Hudson By Charlyn Fargo