CENTSABLE HEALTH: Health benefits of apples - KTIV News 4 Sioux City IA: News, Weather and Sports

CENTSABLE HEALTH: Health benefits of apples

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No matter which variety you choose - and there are plenty to choose from - you can delight in the health benefits of apples.

Your Head

Fresh apples and apple juice may improve cognition, reduce hallmark signs of Alzheimer's and improve mood.

Your Heart

The soluble fiber found in apples, known as pectin, builds up in your digestive tract and helps rid your body's cholesterol.

Your Lungs

Eating at least five apples per week has been found to help lower the risk of respiratory disease. The antioxidants found in apples protect your body from damaging oxidation.

Your Waistline

One medium apple contains five grams of fiber - more than most cereals. Dietary fiber aids in digestion and helps keep you full, promoting weight loss.

Your Colon

The pectin in apples has also been shown to promote butyrate - a fatty acid that plays a role in colon health. This combination also significantly reduces the growth of pre-cancerous and tumor cells.

Dried Apples

makes 1 serving

total time: varies

ingredients

1 apple, sliced into thin rounds

1 tsp. cinnamon

Directions

PREHAT oven to 200°F. SPRINKLE apple slices with cinnamon and BAKE for 2 to 3 hours or until dry but still soft.

Nutrition information per serving: 130 calories; 0 g fat; 0 g saturated fat; 0 mg cholesterol; 34 g carbohydrate; 5 g fiber; 1 g protein

Apple and Pea Salad

Makes 4 servings

Total time: 20 minutes

2 Tbsp. olive oil

1 Tbsp. fresh ginger, peeled and slivered

1 garlic clove, minced

4 cups snow peas

2 apples, cut into wedges

Directions

HEAT oil in a large nonstick skillet. SAUTE ginger and garlic until tender, about 2 minutes. ADD peas and apples. COOK, stirring frequently, until peas are crisp-tender, about 7 minutes.

Nutrition information per serving: 146 calories; 7 g fat; 1 g saturated fat; 0 mg cholesterol; 4 mg sodium; 21 g carbohydrate; 4 g fiber; 2 g protein

Apple Slaw

Makes 12 (1/2 cup) servings

Total time: 10 minute + refrigerating time

ingredients

3/4 cup Miracle Whip Light Dressing

1 Tbsp. honey

1 (16 ounce) package cabbage slaw mix

2 apples, chopped

Directions

MIX Miracle Whip and honey until blended. ADD remaining ingredients; MIX lightly. REFRIGERATE 1 hour.

Nutrition information per serving: 45 calories; 1.5 g fat; 0 g saturated fat; 5 mg cholesterol; 135 mg sodium; 8 g carbohydrate; 1 g fiber; 1 g protein

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