Apples & Your Health

Wholly nutritious
An excellent low-calorie snack food, apples have no fat, cholesterol or sodium and are full of the natural sugars that provide quick energy. Whole foods, particularly fruits and vegetables, contain several nutrients that work together to provide health-promoting properties that supplements just can't equal.

Byers, Tim E. Nutrition and Cancer:
Ten lessons from the 20th century. Nutrition, Volume 16, Numbers 7/8, 2000.

Fibre reduces cholesterol
A medium apple provides five grams of fibre - that's more than most cereals! Apples rank near the top among fruits and vegetables as a source of the soluble fibre, pectin. Nutritional research dating back as far as the 1960s has shown that pectin actually reduces blood cholesterol levels. Pectin prevents cholesterol from building up in the lining of blood vessel walls, thus reducing the risk of atherosclerosis and heart disease.Apples also contain insoluble fibre which provides bulk in the intestinal tract to help move foods quickly through the digestive system.

Your best defence against
Canada's top killers
Scientists now estimate that one-third of all cancer cases and half the incidences of cardiovascular disease and hypertension can be attributed to diet. A recent US research symposium presented overwhelming evidence to document the unique health benefits of fruit and vegetable consumption. As part of a produce-rich diet, apples can promote heart health, reduce hypertension, manage diabetes and fight diet-related cancers. Apples are also a source of potassium, a mineral which helps to control blood pressure and reduce the risk of stroke.
Buring J.E. and Henneckens, B.H. 1995. Beta-carotene and cancer prevention. J. Cell. Biochem. Suppl. 22: 226-230. Core Facts. Usapple.org/consumer information pages

Five-a-day keeps the doctor away
Health Canada now recommends that fruits and vegetables make up the main part of the meal, rather than being served as a side-dish or garnish. Although Canada's Food Guide suggests 5-10 servings of fruit and vegetables per day, most Canadians eat far fewer. Including apples and apple products in your diet is an easy and delicious way to boost your fruit intake. One medium apple, 1/2 cup apple juice, and 1/2 cup of applesauce each count as one serving.