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Apples
May help prevent: asthma, cancer, diabetes, heart disease, inflammation, intestinal disease

The saying ‘an apple a day keeps the doctor away’ may not be a folk tale after all. This all-around health promoter supplies vitamins A and C, potassium, copper and both insoluble and soluble fibre. Surprisingly, eighty percent of the fibre in an apple is found in its white flesh. The majority of apples’ fibre is pectin, a soluble fibre that acts like a giant sponge to rid the body of toxic substances and cholesterol, as well as slow the absorption of fat. Not only does pectin help to lower cholesterol, but it also helps to control and manage blood sugars. The skin of an apple is where lies the insoluble fibre that helps to reduce the risk of intestinal diseases such as irritable bowel syndrome and diverticulosis. The skin also contains a flavonoid called quercetin that has numerous health benefits. This quercetin flavonoid ‘quenches’ a particularly damaging free radical, kills viruses and enhances the fighting capabilities of other anti-viral compounds in the body. The quenching of this free radical reduces cancer risk, especially lung and prostate, fights inflammation and helps to relieve asthmatic symptoms.

Action Tip: With over 7500 varieties of apples to choose from including sweet to tart flavours, there is an apple for every tastebud. An apple is nature’s perfect fast food and portable snack food. Enjoy apple slices tossed in salads or on pancakes, applesauce drizzled over pork or dried apple rings in trail mix.