We’ve all heard the saying, “an apple a day keeps the doctor away,” but did you know there’s more truth to that old adage than most people realize?
That’s right, apples are really delicious, low in calories and still very inexpensive. The two most popular varieties are Red Delicious and Granny Smith, but there are literally hundreds of apple varieties to choose from.
Just why are apples so good for us anyway?
Well, first, apples are a great source of both soluble and insoluble fiber. The soluble fiber from apples comes in the form of pectin. Pectin helps prevent the build up of cholesterol in the lining of blood vessels, thereby helping reduce risk of heart disease.
Insoluble fiber from apples provides bulk needed by the intestinal tract to help keep food moving through the body. Pectin in apples also helps bring blood pressure to normal levels, and regulates the body’s blood sugar levels.
Apples contain an exclusive flavanoid called phloridzin, that may protect post-menopausal women from osteoporosis by increasing bone density. Apples also contain boron, which strengthens bone. Researchers believe that apples may reduce the risk of lung, breast, liver, prostate and colon cancers.
One Cornell University study showed that children who drank apple juice on a daily basis, had fewer asthma symptoms that children who didn’t, and another Cornell study found that quercetin, found in apples, protected brain cells from free radical damage, that may lead to Alzheimer’s disease.
Apples are also great for those trying to lose weight, because they’re low in calories, and fat free.
Also, their high fiber content helps you feel fuller, longer. I recommend eating apples with the skin on, because about half of an apple’s vitamin C content is found in its skin.
Apples also make an ideal product for whitening teeth, due to their astringent properties.
Apples, and other crunchy produce, like celery, and carrots act like tiny little toothbrushes when chewed.
When choosing apples, or any other produce at your local grocers, I recommend you learn how to read the produce PLU code. Most people don’t know that this code tells you a lot about your fruits and vegetables. PLU stands for price look up, and is a series of numbers found on a tiny sticker affixed to the fruit or vegetable.
If there are four numbers in the code, the produce was conventionally grown. That is, the produce was grown with chemical inputs. Not the best for you.
If the number in the code begins with 8, there will be a series of five numbers. This means the produce was genetically engineered. Stay away from those.
If the PLU code begins with the number 9, it will also be in a series of five numbers. That means that the produce was organically grown. Choose those.
I recommend you become  a label reader. Pay attention to how your food was grown, processed and from where it comes.
You’ll not only enjoy your food more, but you’ll be healthier for it.
Diet or exercise question?
Email me at dwcrocker77@gmail.com or visit fitness4yourlife.org. David Crocker of Landrum has been a nutritionist for 24 years. He served as strength director of the Spartanburg Y.M.C.A., head strength coach for the S.C. stated champion girls gymnastic team, USC-Spartanburg baseball team, Converse college equestrian team, lead trainer to L.H. Fields modeling agency, and taught four semesters at USC-Union.