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Autumn is best time to enjoy nutritious apples

October 31, 2017
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photo - Isolated flying apple wedges. Four falling pieces of red apple fruit isolated on white background with clipping path
Isolated flying apple wedges. Four falling pieces of red apple fruit isolated on white background with clipping path 

Back in the day, Halloween parties would not be complete without a tub full of water and red apples for bobbing - grabbing an apple out of the tub with your mouth and no hands.

Whoever thought up this game should get a pat on the back for indirectly encouraging the consumption of nutritious apples. And with this being the last day of National Apple Month, it's a good time to give a nod to nature's original superfruit.

There's a lot of truth to the saying "An apple a day keeps the doctor away." Apples are a great source of fiber, vitamin C, antioxidants and phytonutrients.

Let's break that down a little more. According to Stemilt Growers in Washington state, for less than 100 calories per medium-sized apple, you get 4 grams of dietary fiber, which is 17 percent of the daily recommended value for Americans. You also get 14 percent of the daily recommended value of vitamin C. Those antioxidants and phytochemicals in the apple have been linked to helping prevent some chronic diseases, including Alzheimer's, lung cancer, heart disease, breast cancer and diabetes. Apples rank low on the glycemic index, which measures how rapidly carbohydrates in food boost blood sugar.

The quercetin in the skin of an apple protects brain cells. Apples also contain boron, a mineral that helps protect bones. And, if all that isn't enough, they're also free of fat, sodium and cholesterol. With so much going for Eve's forbidden fruit, it might be smart to bring back the old-fashioned game of bobbing for apples. You can set up the activity using the instructions below. Or maybe just use the smoothie recipe for a healthy morning treat.

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