Eat a colorful variety of fruits and vegetables every day!

Tuesday, July 07, 2020


One of the healthiest fruits you should be eating is one you probably already are: the apple. The Iowa Women’s Health Study, which has been investigating the health habits of 34,000 women for nearly 20 years, named apples as one of only three foods (along with pears and red wine) that are most effective at reducing the risk of death from heart disease among postmenopausal women. Other massive studies have found the fruit to lower risk of lung cancer and type 2 diabetes—and even help women lose weight. In fact, one of the only things that could make an apple unhealthy is mixing it with sugar, flour, and butter and stuffing it into a mile-high pie. Instead, have one as an afternoon snack with a tablespoon of peanut butter, or add slices to sandwiches or salads.

    Nutrition Facts
    Amount Per 1 medium (3" dia) (182 g)
    Calories 95

  1. % Daily Value*
    Total fat 0.3 g0%
    Saturated fat 0.1 g0%
    Polyunsaturated fat 0.1 g
    Monounsaturated fat 0 g
    Cholesterol 0 mg0%
    Sodium 2 mg0%
    Potassium 195 mg5%
    Total Carbohydrate 25 g8%
    Dietary fiber 4.4 g17%
    Sugar 19 g
    Protein 0.5 g1%
    Vitamin A1%Vitamin C14%
    Vit. B-65%Vitamin B-120%
    *Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
  2. Sources include: USDA

Apples for a Healthier Body & Immune Support
  • Fiber One large apple provides 20% of your daily value for fiber
  • Weight Loss — Regularly eating apples may help you eat fewer calories overall
  • Your Heart — Fiber and polyphenols promote lower cholesterol and blood pressure
  • Your Gut —Prebiotic pectin (a type of fiber) feeds the good bacteria in your gut
  • Chronic Disease — One study found it may be possible to lower risk for type 2 diabetes by as much as 28% by enjoying an apple a day!

Toxicity of seeds 

The seeds of apples contain small amounts of amygdalin, a sugar and cyanide compound known as a cyanogenic glycoside. Ingesting small amounts of apple seeds will cause no ill effects, but in extremely large doses can cause adverse reactions. There is only one known case of fatal cyanide poisoning from apple seeds; in this case the individual chewed and swallowed one cup of seeds.

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