Weight Loss Help: Top 10 Superfoods - #8 Apples

For centuries now, apples have been considered one of the most nutritious foods available. In ancient Greece, the famous second-century Greek physician, Galen, wrote extensively about the health benefits of eating apples. He concluded that apples have tremendous healing powers.Today, modern science has confirmed his beliefs.

The crisp, white-fleshed fruit has either red, yellow or green skin. The skin, in fact, is the most nutritious part of the apple. It contains the majority of the high amount of antioxidants found in apples. The antioxidants found in apples are: quercetin, epicatechin and procyanidin B2. Apples are also a very good source of fiber and vitamin C.

This delicious fruit has improved personal health for humans for almost 8,000 years. Also, apples can be prepared in a number of ways. The versatility and nutritious value of apples make it an automatic lock on any top 10 superfoods list.

An apple a day doesn't keep the doctor away. It put's him out of business. Apples are ridiculously nutritious and provide a ton of health benefits. If you truly want improved personal health, you should start eating apples everyday.

Consuming apples regularly can provide a ton of weight loss help in your diet. One study, conducted on women in brazil, found that women who ate three apples each day lost more weight while dieting than the women who did not eat fruit while dieting. This is probably because apples have a high concentration of water and are low in calories. Add to that the fact that apples are very high in fiber and you have a incredible superfood that keeps you fuller longer.

Apples also are key in lowering cholesterol. Pectin, which is found in apples, helps to lower LDL (bad cholesterol). People who eat two or more apples a day can possibly lower their cholesterol by as much as 10%.

In a study conducted on 10,000 people, it was determined that people who regularly eat apples have a 50% less chance of developing lung cancer. This is due to an apples high levels of the flavanoids querectin and naringin. Also, apples are the only food on earth known to contain the flavanoid phloridzin. Studies suggest that phloridzin protects post-menopausal women from osteoporosis and increases their bone density. Boron, which is also found in apples, also helps to strengthen bones. Amazing.

There are many other health benefits of apples including:

• Alzheimer's prevention
• Breast cancer prevention
• Colon cancer prevention
• Diabetes management
• Liver cancer prevention
• Dental health

Let's face it, if you're looking for a boost to your personal health, apples are a must. With their wide range of health promoting nutrients, apples are definitely worthy of being considered one of the top 10 superfoods.

Regardless of how you plan to eat your apple, selecting the correct one is vital to the quality of your meal. The apples you choose should be firm to the touch and not have any brown bruises on the skin. Check the skin and make sure it's smooth and does not have any wrinkles. Fresh apples are brighter in color than those that are not fresh. Also, larger apples are more likely to be overripe. Once you have your apples, you should store them in your refrigerator to keep them fresh.

Apples generally cost around $2.00 - $$2.20 per pound but can vary depending on the current market.

This apple recipe is from Kelly R. at allrecipes.com.

Ingredients

Muffin:

• 1 1/2 cups instant oatmeal
• 1 1/4 cups all-purpose flour
• 1 teaspoon baking powder
• 3/4 teaspoon baking soda
• 1/8 teaspoon ground cinnamon
• 1/2 cup packed brown sugar
• 1 egg white
• 1 cup applesauce
• 1/2 cup milk

Topping:

• 1/4 cup instant oatmeal
• 1/4 cup packed brown sugar
• 7/8 tablespoon ground cinnamon
• 1 tablespoon melted butter

Directions

1. Preheat an oven to 400 degrees F (200 degrees C). Grease 12 muffin cups, or line with paper muffin liners. Whisk together 1 1/2 cups oatmeal, the flour, baking powder, baking soda, and 1/8 teaspoon of cinnamon in a mixing bowl; set aside.

2. Whisk 1/2 cup brown sugar, egg white, applesauce, and milk together in a mixing bowl until smooth. Stir in the flour mixture until evenly moistened; it's ok if small, dry lumps remain. Pour the batter into the prepared muffin tin. Stir the 1/4 cup oatmeal, 1/4 cup brown sugar, 1 tablespoon cinnamon, and the melted butter in a small bowl; sprinkle this mixture over the muffins.

3. Bake in the preheated oven until golden and the tops spring back when lightly pressed, about 20 minutes. Cool at least 10 minutes before serving.

This recipe provides a dozen muffins and can be prepared in 40 minutes.