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The warm scent and flavor of baking apples is a sure sign that fall is just around the corner. According to the latest research, the old saying, "An apple a day keeps the doctor away", is a fact, not just folklore. The nutritional stars in apples - fiber, flavonoids, and fructose - translate into apples' ability to keep us healthy.

Apples contain both insoluble and soluble fiber. One medium (5 ounces) unpeeled apple provides over 3 grams of fiber, more than 10% of the daily fiber intake recommended by experts. Even without its peel, a medium apple provides 2.7 grams of fiber.

Apples' two types of fiber pack a double punch that can knock down cholesterol levels, reducing your risk of hardening of the arteries, heart attack, and stroke.

Apples' insoluble fiber works like bran, latching on to LDL cholesterol in the digestive tract and removing it from the body, while apple's soluble fiber pectin reduces the amount of LDL cholesterol produced in the liver. Adding just one large apple (about 2/3 of a pound) to the daily diet has been shown to decrease serum cholesterol 8-11%. Eating 2 large apples a day has lowered cholesterol levels by up to 16%!

If you have creativity in you, an apple can accompany your imagination. Apples can flavor jam, jellies, sauces, cakes and pies.

 

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