An Apple a Day Just Might Keep the Doctor Away

If you’re looking for a convenient, easy-to-carry snack packed with vitamins and minerals, complex carbohydrates, healthy fiber, and a delicious burst of flavor, try the original health food — an apple. The humble apple’s sweet crunch packs a powerhouse of nutrients your body needs to fight heart disease, no matter how old you are or what physical condition you’re in. The benefits of eating apples stack up in three main categories: food value, fiber, and flavonoids — natural chemicals found in some foods that protect your arteries from cholesterol.

The modestly priced apple is an excellent food value for your dollar. One medium apple, eaten with the skin on, has 81 calories, including 21 grams of complex carbohydrates for steady energy. It contains almost 8 milligrams (mg) of vitamin C, or 13 percent of the amount you need every day for a host of healthy functions, including giving your immune system a boost.

Apples are a very low-fat food, and in case you’re watching your salt intake, apples are sodium-free.

This round, shiny fruit contains two important minerals — magnesium and potassium — necessary for the functioning of a healthy heart. Eating foods rich in magnesium results in lower blood pressure, according to studies by the Harvard School of Public Health. And potassium plays a vital role in lowering blood pressure and keeping your heartbeat steady and regular.

The apple is a champion when it comes to providing fiber in your diet. It contains plenty of heart-healthy soluble fiber to fight cholesterol in your body. A ripe, unpeeled medium apple has 4 to 5 grams of fiber, an admirable score. The best way to eat an apple is with the skin on, but even if you feel compelled to peel, it will still give you up to 2.5 grams of soluble fiber. Eating a fiber-rich snack makes you feel full longer, so if you are watching your weight as part of a defense against heart disease, make apples part of your diet every day.

But the best reason to eat your daily apple may be this: A recent medical study in England found that people who eat plenty of fresh fruit every day have a lower risk of death from heart disease and stroke and a lower death rate from all causes. This crunchy, sweet delight is not only a perfect snack but a lifesaver as well

1 carton (8 ounces) low-fat plain yogurt
2 tablespoons honey grated peel of 1/2 orange
2 oranges, peeled, segmented
1 medium apple, unpeeled, sliced*
1 medium banana, peeled, cut into chunks*

In small bowl, combine yogurt, honey, and orange peel. Serve as a dip with oranges, apple and banana.

*Sprinkle cut apple and banana with a small amount of orange or lemon juice to prevent fruit from darkening.

Makes 4 servings
Per serving: 130 Calories; 1g Fat (0.6g from saturated fat) (7%
calories from fat); 4g Protein; 32g Carbohydrate; 3mg
Cholesterol; 42mg Sodium

This is an official 5 A Day Recipe.
This recipe is provided by Sunkist Growers, Inc.