APPLE THE BEST FRUIT

"AN  APPLE   A  DAY   KEEPS  DOCTOR  AWAY" 
The apple tree (Malus pumila, commonly and erroneously called Malus domestica) is a deciduous tree in the rose family best known for its sweet, pomaceous fruit, the apple. It is cultivated worldwide as a fruit tree, and is the most widely grown species in the genus Malus. The tree originated in Central Asia, where its wild ancestor, Malus sieversii, is still found today. Apples have been grown for thousands of years in Asia and Europe, and were brought to North America by European colonists. Apples have religious and mythological significance in many cultures, including Norse, Greek and European Christian traditions. Apples are one of the most commonly consumed fruit types, likely due to their convenience, flavor, variety, and availability. There are thousands of known apple varieties in the world, however, in the United States about twenty or so are commercially available. They range in color (from red to green to golden), flavor (from sweet to tart to tangy), and texture (from mealy to crisp to soft).

One medium apple contains about 95 calories and 25 grams of carbohydrate (about the same amount as two slices of bread). If you are trying to watch your carbohydrate intake you may want to choose small sized (4oz or the size of a tennis ball) apples to keep your carbohydrates to about 15 grams for about one serving of fruit. And keep in mind that some very large apples can contain as much as 35 or more grams of carbohydrate.

Apples can many nutrients that can provide health benefits. When eating apples try to eat the peel. The peel of an apple contains chromium, a mineral that is important in assisting insulin action. Insulin is the hormone that helps to regulate blood sugars, enabling sugar to be utilized for energy.

 Also, the apple peel contains a greater percentage of phytonutrients when compared to the flesh of the apple. Lastly, the peels can aid in satiety because they contain fiber.

Apples are also an excellent source of fiber. About one-third of the fiber in apples is soluble, mainly pectin. Research has shown that foods rich in soluble fiber can help to lower cholesterol. A diet rich in soluble fiber can help to pull cholesterol out of the body. Aim to get in at least 25 to 38 grams daily.
Fresh apples are a good source of vitamin C and an excellent source of quercetin, plus have a large number of polyphenols.

Apples may also have positive effects on the bacteria in our colons. This is an area of research that is now receiving a great deal of attention.

It appears that a healthy gut can help to prevent disease and maintain good health.

But   processing apples reduces the nutrition profile significantly—most bottled clear apple juice at the supermarket contains only a small fraction of the nutrients that were in the original whole fruit.

 Different varieties of apples will have around the same amount of calories, carbohydrate, and fiber if they are the same size. In addition, they all have similar vitamin and mineral profiles. However, if you don't eat the skin of an apple, you will miss out on some of the chromium and a large portion of the fiber and polyphenols (plant compounds that have antioxidant power) which can be cardio-protective and protect against certain cancer.

 There is limited research as to which type of apple is the healthiest to eat. But we do know that red-skinned apples contain anthocyanins, which are compounds that act as antioxidants. If you like red apples this is a bonus.

• HOW  TO  STORE  AND  USE  APPLES. 
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  Store apples in the refrigerator. Properly stored apples can last for up to six weeks.
  Avoid washing until just before use, but make sure to wash them well to remove pesticides and wax.
  In addition to fresh apples, apples can be purchased as apple sauce or dried apples. Choose applesauce that has no added sugar and note the serving size of dried apples. Dried fruits tend to have more calories because they are concentrated.
   The juice from apples is used to produce apple cider vinegar and can be a good product to use in cooking. In fact, a study published in the Journal of Functional Foods found that healthy individuals at risk for type 2 diabetes who ingested 8 oz of Bragg Organic Apple Cider Vinegar Drink Sweet Stevia for 12 weeks led to significant reduction in fasting blood sugar than the control group. The authors suggest that adding just one tablespoon twice daily may help to reduce fasting blood sugars.
  
  • PREPARING   APPLES   
  • 
    Apples are a very versatile food. They can be eaten at any time of day and incorporated into all meal types.
    Chop apples and toss them into oatmeal with cinnamon, or top whole grain pancakes with yogurt and apple slices. Toss some apples into your salad for lunch .
    
    Apples are also used is a variety of baked dishes, including breads and desserts. Classic dishes prepared with apples are often referred to as a la Normade. 
    When baking, applesauce can often serve as a substitute for fat, adding moisture and softness without all the added calories.
    APPLE  AND  ITS  FLOWER