#ONappleAday really DOES keep the doctor away
February 02, 2018
We mean it when we say; an (Ontario) apple a day keeps the doctor away. Here are eight reasons why eating an apple a day is a healthy habit for life and living well.
1. Apples for healthy bones
Apples provide a source of vitamin C and vitamin K. Vitamin C helps build teeth and bones and vitamin K works to keep our bones healthy. One apple provides 15% daily value for vitamin C and 6% daily value for vitamin K. Pair apples with calcium-rich cheese for a winning and tasty bone building combo.
Link: What You Need to Know About Vitamin K, EatRight Ontario
2. Rehydrate with apples
While it’s always best to quench thirst with water first, the high water content of fruit like apples can help to keep you well hydrated too. Enjoy an apple after working out or flavour your water with apple slices.
3. Apples to boost iron
The vitamin C in apples helps to absorb the iron from plant foods such as pulses, vegetables and grains. Add diced apples to your next lentil or spinach or quinoa salad.
Link: What you need to know about vitamin C, EatRight Ontario
4. Good to know!
A healthy diet rich in a variety of vegetables and fruit may help reduce the risk of some types of cancer. One apple is a serving of fruit. Try adding apple slices to your next fruit tray. Spritz apple slices with lemon juice to limit browning. No lemons handy? Try any other citrus juice. Pineapple juice works too.
5. Good to know!
A healthy diet rich in a variety of vegetables and fruit may help reduce the risk of heart disease. One apple is a serving of fruit. An easy way to eat more fruit is to tuck an apple in your bag when you head off for the day. Planning ahead is a winning way to eat more fruit and vegetables.
6. Fibre up with apples to feel full longer
Apples are a source of fibre. Fibre may help you feel full longer.* One apple provides 3 grams of fibre. Try oven-roasted apple slices with your next pork dish or add apples to your next grain bowl or sandwich.
*Reference: Health Canada. https://www.canada.ca/en/health-canada/services/nutrients/fibre.html
7. Fibre up with apples for better gut health
Apples are a source of fibre. Fibre may help with bowel regularity.* One apple provides 3 grams of fibre. Add diced apples to hot oatmeal or muesli.
*Reference: Health Canada. https://www.canada.ca/en/health-canada/services/nutrients/fibre.html
8. Canadians fall short on fibre. Apples can help.
“Canadian women need 25 grams of fibre per day and men need 38 grams of fibre per day. Most Canadians are only getting about half that much.”* Apples are a source of fibre. One crisp and delicious apple packs 3 grams of fibre. Try apple slices with almond butter for a tasty and fibre-filled snack.
*Reference: Health Canada. https://www.canada.ca/en/health-canada/services/nutrients/fibre.html
By: Carol Harrison, Registered Dietitian