All food contains all of the nutrients we need to be healthy, it is necessary to eat various foods in sufficient amounts. A good diet will include many different foods, and sufficient in quantity and quality to meet an individual’s need for food energy and other micro nutrients.

Lentils

Lettuce

Mangoes

Mayonnaise

Melons

APPLES

Typical serving size:

1 medium apple (5 oz or 142 g)

HOW THEY HARM

Pesticide residues

Bacterial infection

WHAT THEY HEAL

Alzheimer’s disease

Colon cancer

High blood pressure

Weight gain

Blood sugar swings

Heart disease

High cholesterol

Teeth and gums

APPLE FACTS

Dried apples are less likely to promote cavities than other dried fruits

Ever wonder why apples don’t sink during bobbing contests? One-quarter of an apple’s volume is air! Apples are pretty much the perfect snack
They’re easy to carry, flavorful, filling, and low in calories
The average apple contains only 80 calories, and dried apples provide about 70 calories per ounce (30 g)
In addition to vitamin C, a medium-size apple also contains 3 to 5 g of fiber
Apples can be eaten fresh or cooked in myriad ways—baked into pies, crisps, and tarts; added to poultry stuffing; and made into jelly, apple butter, and sauce

Health Benefits

Staves off Alzheimer’s disease
Apples contain quercetin, a powerful antioxidant that protects brain cells from degeneration in rats and might do the same in humans
Be sure to eat the skin, because it’s especially rich in disease-fighting compounds
Protects against colon cancer
When the natural fiber in apples ferments in the colon, it produces chemicals that help fight the formation of cancer cells, according to recent research from Germany
Other studies have shown that one type of antioxidant found in apples, called procyanidins, triggered a series of cell signals that resulted in cancer cell death
Prevents high blood pressure
Adults who eat apples are 37% less likely to have hypertension, according to a recent food database analysis
Helps keep you slim
They’re packed with fiber and water, so your stomach will want less
Plus, studies out of Washington State and Brazil have shown that people who eat at least three apples or pears a day lose weight
Evens out your blood sugar
Want to keep your blood sugar on an even keel? Heed the old saying about eating apples to keep the doctor away
Apples are loaded with soluble fiber, which slows the digestion of food and thus the entry of glucose into the bloodstream
One group of researchers discovered that women who ate at least one apple a day were 28% less likely to develop diabetes than those who ate none
Helps fend off heart disease
A fresh apple is an ideal snack
Apples are rich in flavonoids, antioxidants that help prevent heart disease—if you eat the skin
Fights high cholesterol
Apples are low in calories and high in the soluble fiber pectin, which helps lower artery-damaging LDL blood cholesterol levels
Boosts dental hygiene
Apples have long been called nature’s toothbrush; while they don’t actually cleanse the teeth, biting and chewing an apple stimulates the gums, and the sweetness of the apple prompts an increased flow of saliva, which reduces tooth decay by lowering the levels of bacteria in the mouth

Health Risks

Pesticides
Apple trees thrive in most temperate climates, but because they are vulnerable to worms, scale, and other insects, they are usually sprayed with pesticides several times
Apples should always be washed carefully before eating; some experts even suggest peeling them, especially if they have been waxed
The wax itself is not a problem but it may prevent pesticide residues from being rinsed off
Bacterial and other infections
Escherichia coli (E
coli) and cryptosporidium have caused serious illness in people who consumed unpasteurized apple juice or apple cider
While the risk of becoming ill from these products is low, children, the elderly, and people with weakened immune systems are most susceptible and should take precautions by drinking pasteurized juice or cider
Most juices you buy in grocery stores are pasteurized (check the labels), but use caution when you buy drinks at roadside stands, country fairs, or visits to local orchards

QUICK TIP:

Because applesauce is pleasant tasting and easily digested, doctors recommend it as an early baby food

Allergies

Sulfur dioxide is often added to dried apples to preserve moistness and color; it can provoke allergic reactions in susceptible people

Allergies

Sauté sliced apples and red onion to serve with pork tenderloin

Stir slivered Granny Smith apple into a red cabbage coleslaw

Simmer a chopped apple in a pot of chili for a touch of fruity sweetness

Buying Tips

Choose smaller apples
Larger apples ripen faster and may already be on their way out

Buy apples that are firm with no soft spots

Avoid apples that are discolored for their variety

Storing Tips

Store apples in plastic bags in the refrigerator to slow ripening

Apples will become overripe and mealy if they’re not refrigerated

Refrigerated apples will last up to 6 weeks

Check apples often, and remove any apples that begin to decay or else the others will do the same