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Does an Apple a Day Keep the Doctor Away?

Apple

Fast Facts

• Apples are grown in all 50 states
• 2,500 varieties of apples are grown in the United States
• Considered a low glycemic index food with a score of 40- produces smaller fluctuations in blood sugar
• Apples are cholesterol, fat, and sodium free
• Great source of fiber with about 5 grams of fiber in a medium apple
• Ripen faster at room temperature than in the refrigerator

Why are Apples Great for Athletes?

A medium sized apple contains almost 200 mg of potassium, 155 grams of water, and other electrolytes that are lost in sweat through exercise. So, next time you want a way to help replenish electrolytes and water after you exercise, grab an apple! Apples are great for fueling your workout because they provide a great source of carbohydrate in the form of fructose, a simple carbohydrate. They are also excellent as a recovery snack in combination with a protein source. The carbohydrates in apples help restore your glycogen stores which also helps repair your muscles.

Fiber and Antioxidants

The fiber found in apples, pectin, promotes regularity and healthy gut bacteria! Did you know that the majority of the fiber and antioxidants found in apples lies within the skin? Apples contain vitamin C, which helps support immune health. These antioxidants reduce cell damage and help with cell repair from everyday life stressors: exercise, sun exposure, or breathing in car exhaust. Eating apples can help to reduce your cholesterol and provide a sense of fullness, which can aid weight loss. We need to consume 25 grams of fiber for women and 38 grams of fiber for men throughout the day. Can you get too much fiber? Yes! Too much fiber can add to belly bloat and abdominal discomfort. However, the average American only gets 10-15g of fiber daily, so most of us have room for improvement. All fruits and vegetables contain healthy fibers for our digestive tract. Let’s keep that gut happy!


How to Add Apples into Your Day

• Grab and go! You can wrap an apple in saran wrap and put it into your gym bag, lunch bag, or brief case and it will last for several days
• Slice up and apple and eat it with some peanut butter or nut butter of choice
• Make some homemade applesauce! If buying a pre-made applesauce, choose one labeled as “natural”, with no added sugar.
• Add it to yogurt!

References

https://ndb.nal.usda.gov/ndb/foods/show/2122?fgcd=&manu=&lfacet=&format=&count=&max=50&offset=&sort=default&order=asc&qlookup=apple&ds=Standard+Reference&qt=&qp=&qa=&qn=&q=&ing=
http://extension.illinois.edu/apples/facts.cfm

http://www.glycemicindex.com/foodSearch.php?num=1&ak=detail