Apples have bushels of benefits

"An apple a day keeps the doctor away" may be true after all. From tart to sweet, there are several tasty and nutritious varieties to choose from—add more apples to your diet today.

• Apples are packed with bushels of beneficial substances, such as pectin, vitamin C and numerous phytochemicals that may help prevent heart disease and certain Cancers.
• These nutrients may also alleviate symptoms of allergies and asthma.

Anthocyanins: Natural food pigments, anthocyanins, have anti­oxidant activity that may defend against carcinogens. They may also lower LDL ("bad") cholesterol and prevent blood clots.

Glutathione: This antioxidant may have anticancer properties, and improve the immune system's ability to fight off infections.

Pectin: A type of soluble fibre that helps to lower artery-damaging LDL cholesterol, pectin in applesauce also helps in manage ­diarrhea. A single unpeeled apple provides nearly four grams of dietary fibre. Almost half this fibre is heart-healthy pectin.

Phenolic acids: Apples contain caffeic, chlorogenic, ellagic, and ferulic acids, and other types of phenolic compounds that may help to fight Cancer.

Quercetin: A flavonoid linked to a reduced risk for Cancer development, quercetin may also help to prevent cataracts and reduce symp­toms associated with respiratory ailments.

Rutin: Rutin is a flavonoid that teams up with vitamin C to maintain blood-vessel health.

• For vitamin C and glutathione, eat apples uncooked, as these nutrients are diminished by heat.
• For pectin, it's best to cook the apples, as the pectin is released when the apples' cell walls soften as they cook.
• For insoluble fibre and anthocyanins, which are found in the apple skin, use unpeeled apples (buy organic apples if you're concerned about pesticides).

• You may breathe easier if you eat a lot of apples.
• A recent study linked apple consumption with a reduced risk for lung Cancer. Researchers isolated quercetin, a powerful flavonoid, as the possible source of the anticancer effect—although the phenolic acids and vitamin C found in apples may also protect the lungs.

• Top pancakes, waffles or ice cream with applesauce instead of syrup.
• Stir diced apples into your breakfast oatmeal or other cereal.
• Applesauce makes a surprisingly creamy sorbet. Just freeze your favourite applesauce in an ice-cream maker.
• Substitute chopped dried apples for raisins in baked goods.
• Core apples and thinly slice them crosswise. Use these fresh, crunchy slices in sandwiches.
• Sprinkle diced apples on top of a homemade cheese pizza.

• Homemade applesauce is incredibly easy and quick to make.
• Cook chunks of apple with just a little bit of water or juice over a low flame. In about 15 minutes you'll have applesauce.
• Certain apples will collapse to a puree by themselves; other types are sturdier and will have to be mashed a bit with a potato masher or fork.