I found a great article here outlining the many wonderful effects of apple phytochemicals. Also, stats from Nutrition Data has the composition of an apple. For example, 1 medium apple is only 95 cals, is a good source of vitamin C and fibre. OK, back to the phytochemicals, (which are basically chemicals in fruits and vegetables that provide benefits to us beyond our basic nutritional requirements) apples have lots- specifically flavonoids. According to the article I had previously mentioned, apples have been linked to help prevent cancer, cardiovascular disease, and type 2 diabetes. Apples have also been linked to help with weight loss, and help with asthma symptoms. Quercitin, a very active compound mainly found in the peel of apples, has proven anti-oxidant activity as well. I'm sure some of you are wondering if this stuff actually gets absorbed into your body after you eat an apple, and this is a good question. Phytochemical bioavailability increases when you eat your fruits and veggies with a little bit of fat/oil. The fat helps ensure your body takes up more of these good-for-you chemicals rather than having them leave your body. Processing apples (aka apple juice, applesauce, cider, etc.) decreases phytochemical levels so make sure you eat your whole apple avec peel a day to keep the doctor and chronic diseases away!
Apple Snacks
1. Slice an apple into rounds. Spread each round with a bit of almond/peanut butter and sprinkle with granola.
2. Cube an apple. Put in in a bowl and sprinkle some cinnamon on top. Microwave for 2 minutes, stir and microwave for another 2 minutes.
3. Slice an apple and have it with cheese.
4. Make apple chips. Line a cookie sheet with parchment paper and preheat oven to 250 F. Thinly slice 2-3 apples. Toss apples in a cinnamon and brown sugar mix. Bake for about 2 hours (the apples slices should look quite dry). Let cool and enjoy!
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