Apple-picking your way to active health!

It's apple-picking season, and if you're lucky enough to live in a region with orchards, then there are so many good reasons to get out amongst the trees. Aside from the exercise and fresh air, experts now agree on the wide-ranging health benefits of this unassuming fruit.

With more than 7,500 varieties worldwide, apples pack a powerful nutritional punch, containing vitamins A and C, potassium and fiber. Apples are free of saturated and trans fats, and a medium-to-large-sized portion has only about 100 calories.

Research also suggests that apples may reduce the risk of certain cancers, specifically colon and prostate. Apples may protect the lungs of adults by reducing the risk of asthma and lung cancer. The fiber content is helpful for optimal functioning of the gastrointestinal tract.

And don't forget to eat the peel: it's ripe with pectin, a type of fiber, and polyphenols, powerful antioxidants, which can reduce cholesterol and LDL (bad) cholesterol levels. A study at Florida State University in Tallahassee published last spring confirmed these heart-healthy findings. There is also some evidence that eating apples helps regulate blood sugar and helps control your appetite.

Last year, the Iowa Women's Health Study reported that, among the 34,000-plus women it's been tracking for nearly 20 years, apples were associated with a lower risk of death from both coronary heart disease and cardiovascular disease. Some years earlier, Finnish researchers studying dietary data collected over 28 years from 9,208 men and women found that frequent apple eaters had the lowest risk of suffering strokes compared with non-apple eaters.

Experts attribute the heart-healthy benefits to antioxidant compounds found in apples, which help prevent LDL cholesterol from oxidizing and inhibit inflammation. Plus, the soluble fiber in apples has also been shown to lower cholesterol levels. On top of that, Eating an apple before you work out may boost your exercise endurance. Apples deliver an antioxidant called quercetin, which aids endurance by making oxygen more available to the lungs. One study showed that quercetin - when taken in supplement form - helped people bike longer

Apples are considered a "slow food" because you must take the time to chew them, giving your body time to feel full before you eat too much. The natural sweeteners in apples enter the bloodstream more slowly, keeping your blood sugar and insulin levels steady so that you feel full longer.  Another study found that apples might enhance your memory and keep your brain healthy as you age.

So make the most of the next few weeks - it's peak apple-picking time and this is a great way to sneak a little extra activity into your weekend!