New Blog Series: 31 Days of Raw! Today's food: Apples!

31 Days of Raw: Fruits, Vegetables, Nuts & Seeds
Why we need to eat them and
how YOU can make them delicious!

For the next month, every day I will be blogging about a particular fruit, vegetable, nut or seed and why we should eat them. Their health benefits, their medicinal properties, and their fun facts. Never heard of starfruit? Think that celery is mostly water? Wonder why our mothers made us eat our brussel sprouts? Check in daily to see what the day’s food is and learn some new facts about it.  ALSO…at the end of each post I will be sharing a recipe for each food.  Most are ridiculously easy so you can actually make it…not just think about how delicious the recipe sounds. ;) Today’s fruit is the one most people assume is good for us, but don’t know why.  You know the old adage:

“An apple a day keeps the doctor away!”

First off…I like that we want to keep doctors away.  Yes! Second, just contemplate an APPLE A DAY.  How many of you eat an apple every day?  It’s the first piece of advice I give. Don’t want to go all raw?  Don’t know where to begin eating healthier or losing weight?  Eat one piece of fruit before every meal you have (I don’t care if it’s homemade or McDonalds – but bring your apple to the golden arches if you must).  This will boost your calories from the food that’s good for you and you’ll eat less of the empty calories you may be consuming. Not to mention all the health benefits you receive from the fruit. What health benefits, you say?  I’m glad you asked!!!!

APPLES

Bone Protection
French researchers found that a flavanoid called phloridzin that is found only in apples may protect post-menopausal women from osteoporosis and may also increase bone density. Boron, another ingredient in apples, also strengthens bones.

Asthma Help
One recent study shows that children with asthma who drank apple juice on a daily basis suffered from less wheezing than children who drank apple juice only once per month. Another study showed that children born to women who eat a lot of apples during pregnancy have lower rates of asthma than children whose mothers ate few apples. (Sounds silly, doesn’t it?  Why do we scoff at studies regarding fruit, yet nod at medical studies?)

Alzheimer's Prevention
A study on mice at Cornell University found that the quercetin in apples may protect brain cells from the kind of free radical damage that may lead to Alzheimer's disease.

Lower Cholesterol
The pectin in apples lowers LDL ("bad") cholesterol. People who eat two apples per day may lower their cholesterol by as much as 16 percent.

Lung Cancer Prevention
According to a study of 10,000 people, those who ate the most apples had a 50 percent lower risk of developing lung cancer. Researchers believe this is due to the high levels of the flavonoids quercetin and naringin in apples.

Breast Cancer Prevention
A Cornell University study found that rats who ate one apple per day reduced their risk of breast cancer by 17 percent. Rats fed three apples per day reduced their risk by 39 percent and those fed six apples per day reduced their risk by 44 percent.

Colon Cancer Prevention
One study found that rats fed an extract from apple skins had a 43 percent lower risk of colon cancer. Other research shows that the pectin in apples reduces the risk of colon cancer and helps maintain a healthy digestive tract.

Liver Cancer Prevention
Research found that rats fed an extract from apple skins had a 57 percent lower risk of liver cancer.

Diabetes Management
The pectin in apples supplies Galacturonic Acid to the body which lowers the body's need for insulin and may help in the management of diabetes.

Weight Loss
A Brazilian study found that women who ate three apples or pears per day lost more weight while dieting than women who did not eat fruit while dieting.

Digestion
Apples being rich in fiber help in digestion. Regular consumption of apples ensures smooth bowel movements and helps in preventing consitipation and stomach disorders.

Anemia
Apples are useful in treating anemia as it is rich in apples. Anemia is the deficiency of hemoglobin in the blood which can increased with the intake of iron rich diet such as apples.

Dental Care
Eating apples helps in cleaning teeth and gum. It reduces the incidence of cavities in teeth. When you eat apples, the fiber in it cleanses the teeth, while the antiviral properties of the fruit keep bacteria and virus away.

Heart Disease
Apple lowers the level of cholesterol and hence it is beneficial for the heart.

Rheumatism
Patients who are suffering from rheumatism find apples very useful as it aids in the healing process.

Eye Disorders
Apples are believed to make the eyes strong and improve eye-sight. It also helps in treating night blindness.

Skin Care
When applied on the skin, pastes of apple and honey increase it shine and glow.

Oh, the list goes on and on…but I think that’s enough information to make you feel overwhelmed. ;)  Just know that an apple a day goes a long way toward your health.  But I’ll give you the same advice I give my mother.  When trying a new food that you are not used to eating on a regular basis, go to the store and only pick out three.  NOT A WHOLE BAG, thinking it will make you want to eat more.  You’ll simply throw away bad fruit at the end of the week and feel guilty about it.  Start small.  One piece of fruit is better than none…and guilt will only push you away from your goals.

---

---

EASY applesauce:

• 2 apples
• 1/2 tsp lemon juice
• 1 tsp cinnamon

Blend until smooth (add NO water!)

---

---

My favorite apples: Gala, Braeburn, McIntosh, Honeycrisp, Pink Lady, and Fuji.
What’s your favorite apple variety?