Notes

You know that apples are juicy, sweet, and tasty. They are often thought of as a treat or dessert. But apples are an important part of your daily diet. Exciting research has shown that apples have the power to help keep you healthy! Scientists have also discovered that the more of them you eat, the healthier you can be.

They Can Do That?
It's hard to believe that one fruit can pack such a punch. The truth is, many fruits and vegetables do. But lately scientists have been pretty excited about apple research. Eating apples has been shown to lower the risk of cancer, stroke, and heart disease. There really is truth to that old saying, "An apple a day keeps the doctor away." Here are some facts from research done throughout the world:

Cancer: Laboratory work at Cornell University in Ithaca, New York, found that certain nutrients in apples slow the growth of colon and liver cancer cells. And researchers in Hawaii studied lung cancer patients and another group that was cancer-free. They found that eating apples kept the risk of lung cancer low.

Stroke: Researchers in Finland studied more than 9,000 men for 28 years and found that those who ate lots of apples had a low risk of stroke. A stroke happens when a blood clot in the brain causes damage or when there is bleeding in the brain.

Heart disease: At the University of California- Davis, researchers found that eating apples kept "bad," or LDL, cholesterol from harming the body. LDL cholesterol causes changes in the arteries. These changes are the buildup of plaque (PLAK) on the inside walls of the arteries. Plaque can lead to blood clots and heart attacks. A heart attack is like a stroke, only the damage occurs in the heart.
Other studies showed that people who ate apples regularly had better lung function. Their risk of dying from a heart attack was lower too.

Apples also help in digestion because they contain enzymes to help break down the food you eat. A fat-free food, one medium-size apple has only about 80 calories.

They also have fiber--a medium-size apple has about 5 grams of fiber if you eat the skin too. Dietitians recommend we get from 20 to 25 grams of fiber per day. The type of fiber in apples is called pectin (PECK-tin). Studies in Italy, Ireland, France, Finland, and the United States proved that this type of fiber is what helps reduce cholesterol in the blood.

And if that's not enough, munching on apples helps you clean your teeth and massages your gums for a healthy mouth. Can't brush your teeth after lunch? Eat an apple!

Full of Phytochemicals
What is the "magic" nutrient in apples? It's actually more than one nutrient. Apples are rich in phytonutrients (fy-toe-NEW-tree-ents), also called phytochemicals (fy-toe-KEM-ih-kulz). Phyto means they come from plants. So phytochemicals are natural chemicals found in plants. They are found in the flesh and the skin of apples, but are more highly concentrated in the skin. Apple juice is also rich in phytochemicals, but it doesn't have the benefit of fiber.

Apples are loaded with vitamins and minerals, including potassium (puh-TASS-ee-um) and vitamin C. Phytochemicals are antioxidants (an-tee-OX-i-dents). They reduce or prevent cell and tissue damage from molecules in your body called free radicals. Free radicals form in the body every day as you breathe, eat, and exercise.

These phytochemicals are important; one has been especially linked to a reduced risk of cancer and heart disease.

Apples alone can certainly pack a nutritional punch. But together with other fruits, they can do even more. In a French study, scientists found that apples and oranges work well together, because the apples help the body use more of the vitamin C in the oranges. Your best bet is to eat lots of different fruits and vegetables each day. The recommended daily amount is at least five servings. An apple is one serving, so d