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WINTER HEALTH CARE
January 15, 16 & 17, 2014
The nutritive power of apples Who has not heard the old adage, “an apple a day keeps the doctor away”? It may seem unlikely that one fruit could be so effective at maintaining good health, but apples really are a super food. Apples are a member of the Rose family and are related to pears, peaches, apricots and plums. Though considered a fall fruit, apples can be enjoyed year-round thanks to commercial food production and importing. Apart from being sweet, sometimes sour and refreshingly crisp, apples pack a number of nutritional benefits. Research has shown that apples can help to reduce a person’s risk of heart disease and help those with diabetes. In addition, apples can help fight cancer and prevent dental problems.
According to new information from long-running studies published in the British Medical Journal, eating at least two servings a week of whole fruit, particularly apples, blueberries or grapes, reduces a person’s risk for type 2 diabetes by around 23 percent. Apples are high in many antioxidants and, as a result, this makes them especially valuable at fighting illness. For example, the disease-fighting compounds in antioxidants have been shown to reduce the risk of certain cancers by neutralizing free radicals. Apples also are very high in fiber. Fiber is needed to help a person feel full and can also regulate digestive function. Fiber also can help reduce cholesterol by preventing the buildup of cholesterol-causing
plaques in the blood vessels, improving cardiovascular function and possibly reducing risk of a stroke as a result. In addition to working their magic inside of the body, apples can have a noticeable impact on physical appearance as well. Apples are sometimes referred to as “nature’s toothbrushes” because they can brighten and clean the teeth. The crisp, abrasive texture stimulates the gums and removes debris from the teeth. What’s more, the natural mild acidity of apples helps to stimulate saliva production that can rinse away germs that lead to plaque. An apple weighs in at under 100 calories per serving, making them a low-fat and ideal snack any time of the day. Because they are low in calories and full of fiber, apples can help men
Whether gala, golden delicious, granny Smith or braeburn, apples make for a nutritious snack.
and women maintain a healthy weight. Because apples can be plagued by insects and parasites, some growers repeatedly
spray the trees with pesticides. It is adviseable to buy organic apples to avoid many of the pesticide dangers and to be able to safely eat the apples raw.
There are more than 7,000 varieties of apples on the market today. With such variety, availability and health benefits, apples make a convenient and nutritious snack.
Clean produce properly to avoid contaminants
The demand for fresh produce has increased in recent years as more people are turning to fresh fruits and vegetables for their nutritional value. That increase in demand has forced many
suppliers to import more produce from other countries, which could be putting consumers’ health at risk. Although the United States and Canada may have stringent
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standards for produce, many other countries do not. Less stringent regulations overseas can result in irrigation water carrying sewage, pollutants and parasites to crops, and herbicides and pesticides may be used in abundance in foreign countries where such usage is subject to little, if any, oversight. Fewer regulations means some farms pay more attention to profit than to the purity and safety of crops. The
Pure Food Growers of America states that the average American consumes more than 10 pounds of insecticides and herbicides every year from produce. Many of these substances are proven carcinogens. Thoroughly washing and soaking fresh produce is the key to removing potential hazards from foods. Organic fruits and vegetables may be less risky, but even organic foods are susceptible
to contamination because of potentially unsafe handling practices. All produce should be washed before eaten. Before cleaning produce, stock up on a few supplies. You will need a large plastic bowl, some apple cider vinegar or baking soda and a produce brush. Add enough cool water to cover the produce you will be washing. Add either three tablespoons per gallon of water
of the vinegar to the bowl or sprinkle about three tablespoons of the baking soda into the water. It’s best not to mix both the vinegar and the baking soda, or you may end up with a foaming, overflowing concoction thanks to the chemical reaction that occurs when vinegar mixes with baking soda. Add the vegetables or fruit to the treated water and allow it to soak for around 10 minutes. Use See CLEAN 11
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