Maureen Maureen McGarryMcGarry

HEALTH BENEFITSHEALTH BENEFITS There are approx. 450 mg of phytochemicals in apples-There are approx. 450 mg of phytochemicals in apples-

including phenolic compounds, vitamin C, and flavonoidsincluding phenolic compounds, vitamin C, and flavonoids These antioxidant phytonutrients help reduce LDL These antioxidant phytonutrients help reduce LDL

cholesterol-to help prevent heart diseasecholesterol-to help prevent heart disease Phytonutrients help slow colon cancer growth & reduce Phytonutrients help slow colon cancer growth & reduce

the risk of thrombotic strokesthe risk of thrombotic strokes Quercetin, a flavonoid, found in apples helps reduce the Quercetin, a flavonoid, found in apples helps reduce the

risk of lung cancer by 50% risk of lung cancer by 50% Quercetin, has been shown to help protect the brain from Quercetin, has been shown to help protect the brain from

neurodegenerative disease, such as Parkinson’s and neurodegenerative disease, such as Parkinson’s and Alzheimer’sAlzheimer’s

Antioxidants found help protect nerve cells and can Antioxidants found help protect nerve cells and can improve lung capacity and functioningimprove lung capacity and functioning

They can also help prevent cancer by eliminating cell-They can also help prevent cancer by eliminating cell-damaging free radicals from the body and preventing the damaging free radicals from the body and preventing the production of the reactive substances that can damage production of the reactive substances that can damage normal cellsnormal cells

Nutrition FactsNutrition Facts::

Serving Size……………………………………………………..1 appleServing Size……………………………………………………..1 apple****

Calories…………………………………………………………..80Calories…………………………………………………………..80

Calories from fat…………………………………………………0Calories from fat…………………………………………………0

Carbohydrate…………………………………………………….18gCarbohydrate…………………………………………………….18g

Fat…………………………………………………………………0gFat…………………………………………………………………0g

Dietary Fiber……………………………………………………..5gDietary Fiber……………………………………………………..5g

Cholesterol……………………………………………………….0mgCholesterol……………………………………………………….0mg

Sodium……………………………………………………………0mgSodium……………………………………………………………0mg

Potassium………………………………………………………170mgPotassium………………………………………………………170mg

****a serving is also: 6 ounces of apple juicea serving is also: 6 ounces of apple juice

1 cup of applesauce1 cup of applesauce

cont’dcont’d..

Apples contain both soluble and insoluble fiber : Apples contain both soluble and insoluble fiber : **soluble fiber helps prevent cholesterol buildup in the soluble fiber helps prevent cholesterol buildup in the lining of lining of the walls of blood vessels, which reduces the the walls of blood vessels, which reduces the risks of heart risks of heart disease and atherosclerosis disease and atherosclerosis **insoluble fiber provides bulk in the intestinal tract, insoluble fiber provides bulk in the intestinal tract, which holds which holds water, that can cleanse and move food water, that can cleanse and move food quickly through the quickly through the digestive system digestive system

Apples are good source of pectinApples are good source of pectin Apples are also great sources of calcium, phosphorus Apples are also great sources of calcium, phosphorus

magnesium, iron, potassium and folatemagnesium, iron, potassium and folate They can help suppress hunger because of the fiber and They can help suppress hunger because of the fiber and

nutrients they containnutrients they contain Apples are nutrient dense and always a healthy choice!!!Apples are nutrient dense and always a healthy choice!!!

1.1. For your heart: Apples contain phytonutrients, which For your heart: Apples contain phytonutrients, which are found to help fight LDL cholesterolare found to help fight LDL cholesterol

2.2. For your bones: Apples contain boron, an essential For your bones: Apples contain boron, an essential trace element, which is shown to strengthen bones trace element, which is shown to strengthen bones and help fight osteoporosisand help fight osteoporosis

3.3. For your diet: Apples are a great-tasting, fat-free, For your diet: Apples are a great-tasting, fat-free, energy-boosting grab-on-the go snackenergy-boosting grab-on-the go snack

4.4. For your lungs: Apples can help lower the risk of lung For your lungs: Apples can help lower the risk of lung cancer, as well as, strengthen lung functioncancer, as well as, strengthen lung function

5.5. For your digestion: Apples provide 1/5 of the For your digestion: Apples provide 1/5 of the recommended daily intake of fiber, about as much as recommended daily intake of fiber, about as much as a serving of bran cereal!!a serving of bran cereal!!

How Do You Like Them How Do You Like Them Apples?!Apples?!

There are 7500 varieties of apples grown around the worldThere are 7500 varieties of apples grown around the world 2500, of which, are grown in the United States2500, of which, are grown in the United States Apples come in all shades of red, green and yellowApples come in all shades of red, green and yellow Apples are grown in all 50 states-the top apple producing Apples are grown in all 50 states-the top apple producing

states are New York, California, Virginia, Washington and states are New York, California, Virginia, Washington and MichiganMichigan

Apples are a member of the rose family-the science of apple Apples are a member of the rose family-the science of apple growing is referred to as pomologygrowing is referred to as pomology

It takes a tree 4-5 years to produce it’s applesIt takes a tree 4-5 years to produce it’s apples The apple tree originated in a region between the Caspian and The apple tree originated in a region between the Caspian and

Black Sea and were a favorite of the ancient Greeks and Black Sea and were a favorite of the ancient Greeks and RomansRomans

Apples are the second most valuable fruit grown in the U.S.Apples are the second most valuable fruit grown in the U.S. In 2001, Americans ate approximately 45.2 pounds of fresh In 2001, Americans ate approximately 45.2 pounds of fresh

apples and processed apple productsapples and processed apple products Apples can float-25% of their volume is airApples can float-25% of their volume is air

In a large bowl, mix yogurt, orange juice, melted apple In a large bowl, mix yogurt, orange juice, melted apple jelly and lemon juice. Add the chicken.jelly and lemon juice. Add the chicken.

Add celery and apples. Toss gently to coat all pieces. Add celery and apples. Toss gently to coat all pieces. Season with salt and chill until ready to serve. Season with salt and chill until ready to serve. Sprinkle with pecans and serve on a bed of romaine Sprinkle with pecans and serve on a bed of romaine lettuce. lettuce.

Serving Size: ¾ cupServing Size: ¾ cup Makes 8 servingsMakes 8 servings

3 cups cooked chicken, diced3 cups cooked chicken, diced 2 cups finely sliced celery2 cups finely sliced celery 3 apples, unpeeled and diced3 apples, unpeeled and diced ½ cups coarsely chopped ½ cups coarsely chopped

pecanspecans

½ cup fat-free yogurt½ cup fat-free yogurt ¼ cup orange juice¼ cup orange juice ½ cup apple jelly, melted½ cup apple jelly, melted ¼ tsp. salt (optional)¼ tsp. salt (optional) 1 T lemon juice1 T lemon juice

www.dolenutrition.com/factswww.dolenutrition.com/facts www.sciencedaily.comwww.sciencedaily.com www.urbanext.uiuc.edu/apples/nutrition.www.urbanext.uiuc.edu/apples/nutrition.

htmlhtml www.virginiaapples.org/nutrition/www.virginiaapples.org/nutrition/

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