FitNutrition, LLC
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Have you ever wondered whether the saying, “an apple a day keeps
the doctor away,” is true?
Apples have many health benefits. They are nutrient-rich, sodium-
free and contain no heart unhealthy (saturated) fat or cholesterol.
They contain a variety of vitamins and minerals that work to keep
you healthy. Of the vitamins that apples contain, vitamins A and C,
beta carotene (the precursor for vitamin A), lutein and zeaxanthin are
present in the greatest amounts with small amounts of folate and the
B vitamins (excluding vitamin B12).
Vitamin A, beta carotene, lutein and zeaxanthin are essential for eye
health. Vitamin C plays a host of important roles in your body, such
as: 1) aiding in the production of collagen, a connective tissue that
holds muscles, bones, and other tissues together; 2) enhancing your
body’s ability to absorb iron and folate from plant sources of food;
3) helping to maintain healthy gums; 4) healing cuts and wounds;
and, 5) helping to boost your immunity by protecting your body
from infection.5 Potassium is the most abundant mineral found in
apples.
Will an Apple a Day Keep the Doctor Away?
Potassium plays a role in:
1) fluid and mineral balance in and out of body cells;
2) maintaining your normal blood pressure by reducing the effects of sodium on blood pressure;
3) transmitting nerve signals and, 4) helping your muscles contract. Because potassium is an electrolyte that is lost in
sweat, it is essential that active individuals consume adequate amounts of this vitamin daily. Apples, like all fruits and
vegetables, contain vitamins and minerals that help to maintain your health. Eating one each day will certainly help to
reduce your visits to the doctor.
Apples make a great snack since they contain complex carbohydrates which provide you with “a more sustained
energy boost” than highly processed or high sugary foods. Enjoy an apple with nuts, cottage cheese, cheese, yogurt
or nut butter one to two hours before a workout. The apple provides your body with carbohydrates (the main energy
source for working muscles) and the protein is required to build and repair muscles and also helps to keep you feeling
full for a greater amount of time.
Based on the above information, there is some truth to the saying, “An apple a day keeps the doctor away.” Not only
do apples contain various health promoting nutrients but because there are many different varieties almost everyone
should be able to find one they like. Be adventurous this fall and try a new variety. Enjoy them as a snack with
peanut butter, sprinkle sliced apples with cinnamon or nutmeg and bake, add them to pancakes or muffins, or use
them in salads and main dishes. For a delicious apple recipe, visit my website at www.fit.nutrition.net.
References:
1. Retrieved from http://www.fruitsandveggiesmorematters.org/?page_id=167 on August 28, 2009.
2. Retrieved from http://www.allaboutapples.com/health/terms.htm on August 28, 2009.
3. Retrieved from http://www.nutralegacy.com/blog/general-healthcare/interesting-apple-nutrition-facts/ on August 28, 2009.
4. USDA. Nutrient Data Laboratory. Retrieved from http://www.nal.usda.gov/fnic/foodcomp/cgi-bin/list_nut_edit.pl on September 10, 2009.
5. Duyff R.L. (3rd ed). (2006). Complete food and nutrition guide. Hoboken, NJ: American Dietetic Association.
6. American Dietetic Association Position Paper: Health implications of dietary fiber. (2008). J Am Dietetic Assoc. 108:1716-1731. Retrieved from http://www.
eatright.org/ada/files/Fibernp.pdf on September 10, 2009.
1) fluid and mineral balance in and out of body cells;
2) maintaining your normal blood pressure by reducing the effects of sodium on blood pressure;
3) transmitting nerve signals and, 4) helping your muscles contract. Because potassium is an electrolyte that is lost in
sweat, it is essential that active individuals consume adequate amounts of this vitamin daily. Apples, like all fruits and
vegetables, contain vitamins and minerals that help to maintain your health. Eating one each day will certainly help to
reduce your visits to the doctor.
Apples make a great snack since they contain complex carbohydrates which provide you with “a more sustained
energy boost” than highly processed or high sugary foods. Enjoy an apple with nuts, cottage cheese, cheese, yogurt
or nut butter one to two hours before a workout. The apple provides your body with carbohydrates (the main energy
source for working muscles) and the protein is required to build and repair muscles and also helps to keep you feeling
full for a greater amount of time.
Based on the above information, there is some truth to the saying, “An apple a day keeps the doctor away.” Not only
do apples contain various health promoting nutrients but because there are many different varieties almost everyone
should be able to find one they like. Be adventurous this fall and try a new variety. Enjoy them as a snack with
peanut butter, sprinkle sliced apples with cinnamon or nutmeg and bake, add them to pancakes or muffins, or use
them in salads and main dishes. For a delicious apple recipe, visit my website at www.fit.nutrition.net.
References:
1. Retrieved from http://www.fruitsandveggiesmorematters.org/?page_id=167 on August 28, 2009.
2. Retrieved from http://www.allaboutapples.com/health/terms.htm on August 28, 2009.
3. Retrieved from http://www.nutralegacy.com/blog/general-healthcare/interesting-apple-nutrition-facts/ on August 28, 2009.
4. USDA. Nutrient Data Laboratory. Retrieved from http://www.nal.usda.gov/fnic/foodcomp/cgi-bin/list_nut_edit.pl on September 10, 2009.
5. Duyff R.L. (3rd ed). (2006). Complete food and nutrition guide. Hoboken, NJ: American Dietetic Association.
6. American Dietetic Association Position Paper: Health implications of dietary fiber. (2008). J Am Dietetic Assoc. 108:1716-1731. Retrieved from http://www.
eatright.org/ada/files/Fibernp.pdf on September 10, 2009.
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