An apple a day – there’s something to it

With fall fruit in season, "an apple a day keeps the doctor away’ is an affordable old adage to follow – and science points toward its validity. In fact, many of autumn’s fruits (and vegetables) have health benefits.

Tufts University Health and Nutrition Letter, October 2010 issue, mentions two significant studies that show the value of eating apples. The publication states, "A meta-analysis conducted in Italy found that consumption of one or more apples a day significantly reduced the risks of many types of cancer compared to consuming less than one apple a day. Similarly, in the Nurse’s Health Study, a large cohort study based in the U.S., the number of servings of apples and pears eaten were correlated with a reduced risk of lung cancer."

Apples hold a nutritional punch. They contain antioxidants which may help in the reduction of the risk for cancer as well as helping to lower LDL (bad) cholesterol. They also have Vitamin C, Vitamin K, potassium, and of course fiber. Apples are generally available in Missouri from September through November. And at only about 100 calories for a medium apple (that’s about the size of a baseball), they make a wonderful, inexpensive snack.

Pumpkins are another fall fruit that are powerhouses of nutrients. They contain potassium, Vitamin K, magnesium, fiber, and Vitamin A. Vitamin A is what helps maintain eye health. Potassium helps maintain healthy blood pressure and Vitamin K and magnesium work together with calcium and Vitamin D to build and maintain strong bones.

There are lots of ways to fix these healthy and tasty treats besides pie too. Ask your local MU Extension office about Seasonal and Simple, a guide for enjoying fresh fruits and vegetables, for storage and serving suggestions, as well as recipes such as pumpkin soup and lots of apple salad ideas.

Beets, broccoli, carrots, cabbage, cauliflower, greens of various sorts, sweet potatoes, turnips and winter squash, like acorn, butternut and spaghetti squash are also in season in Missouri and are healthy choices for "keeping the doctor away."