An Apple a Day Actually Does Keep the Doctor Away

Introduction

You’ve heard the saying. “An apple a day keeps the doctor away.” As it turns out, it’s more than an old wife’s tale. Apples do have tremendous healing and immune system boosting value. Along with watermelon, berries, and other delicious fruits, apples provide a means to stay healthy and keep your waistline slim. What part of this is terrible?

Enjoy your fruit fresh whenever possible. Although smoothies are a delicious treat, many smoothies contain high amounts of sugar that can add empty calories. For smoothies with a lower sugar and calorie count, skip the dairy and let the taste of the fruit shine through.

Apples

The health benefits of apples have been recognized since ancient Greek and Roman times.  Besides being delicious in juice form, baked into pies or just picked off the tree, apples are full of dietary fiber, beta carotene, antioxidants and even Vitamin C. Fiber in apples aids your digestion, and can help rid the body of toxins, help you lose weight and reduce your risk of developing diabetes.

Research conducted in Europe found that eating two apples a week could help prevent asthma and type 2 diabetes. Eating just one apple per day can lower bad cholesterol by 8 to 11 percent; eating two apples per day can lower bad cholesterol by up to 16 percent. Eating apples can also reduce your risk of heart disease by up to 20 percent, and help prevent tumors.

Research done at the University of Wisconsin highlighted the nutritional value of apple peels, which are full of antioxidants. The study showed that apple peels could reduce your risk of getting colon cancer by 43 percent, and reduce the risk of getting liver cancer by as much as 57 percent.

Berries

Strawberries, blackberries, blueberries — all delicious, and each full of nutrients, especially antioxidants like beta carotene, Vitamin C, and Vitamin E that can fight free radicals and reduce the adverse effects of aging.  Antioxidants can also reduce or relieve the symptoms of arthritis and hardening of the arteries, as well as help you fight off colds and flu. And because you can enjoy these delicious berries raw, you can gain the maximum nutritional benefit.

Research done in Canada showed that patients with elevated blood fat levels who had previously used other dietary supplements to reduce blood lipid levels were able to reduce their harmful cholesterol levels even more while reducing cardiovascular damage by adding fresh strawberries to their diets.  In Finland, a study conducted over eight weeks among non-obese adults who had at least one risk factor for heart disease were able to lower their blood pressure readings and raise their proper cholesterol levels by adding a variety of berries to their diets.

Watermelon

What can be better on a hot summer day than a wedge of fresh, chilled watermelon? Besides being delicious, watermelon is full of nutrients, including antioxidants such as flavonoids and lycopene, which studies show are essential to maintaining cardiovascular and bone health. The high lycopene properties in fully ripened in watermelon also contains valuable anti-inflammatory properties.

Of course, watermelon slices are delicious all by themselves. But watermelon chunks also provide a refreshing boost to a salad. You can also pair watermelon with beef, grilled fish, or shrimp to create a tasty, light meal.