One apple has 50-80 calories and no fat or sodium. Studies show those who eat apples had lowered levels of C-reactive protein, a marker that suggests an increased risk for heart disease and diabetes. Also, apple eaters are less likely to suffer Metabolic Syndrome, a combination of at least three medical conditions, which include large waist line, low HDL (good) cholesterol levels, high triglyceride levels, high blood pressure and high blood sugar. Metabolic syndrome too, increases risk for heart disease, stroke and diabetes. Apples contain the antioxidant quercetin, which increases the body’s endurance by making oxygen more available. To get the most nutrition, eat apples with their skin, because much of an apple’s nutrients are found in its skin or just under the skin.

A few apple cautions: Most non-organic apples are heavily pesticide contaminated and waxed. Choose organic, but if you can’t, wash with warm or cool (never hot or ice cold) water, using food-safe cleaners that can be found at health-food stores and markets. Also apple seeds are very toxic when eaten, especially by pregnant or breast-feeding women and children.

Diet or exercise question? Email me at dwcrocker77@gmail.com or visit fitness4yourlife.org. David Crocker of Landrum has been a nutritionist and master personal trainer for 27 years.

He served as strength director of the Spartanburg Y.M.C.A., head strength coach for the USC-Spartanburg baseball team, S.C. state champion girl’s gymnastic team, and the Converse College equestrian team. He served as a water safety consultant to the United States Marine Corps., lead trainer to L.H. Fields modeling agency, and taught four semesters at USC-Union. David was also a regular guest of the Pam Stone radio show.