CREDIT: MELISSA NOVACASKA
Apples are a vital part of a healthy and nutritious diet. Apples are not only good to consume for medical health benefits, but also for your skin and vanity health. Try to have one as often as possible

What is it about the apple that seems to symbolize health? Does an apple a day really keep the doctor away? We've all heard the old saying, but where does it come from and does it have any validity?

The symbolic apple has shown up in many places; as a forbidden fruit, as a temptation for Snow White and many health organizations including Eat Right Ontario, use the apple as a way to promote their healthy agenda. I get it; the apple comes in many varieties, grows well in many weather conditions, easily recognizable, it has health benefits, it's usually really sweet and shiny which is hard to complain about.

So what are the benefits of an apple? Improved neurological health due to anti-oxidants (especially in the skin), may help prevent dementia, reduce your risk of stroke, lower cholesterol, and reduce risk of diabetes and cancer, to name a few. You may look at this list and think it's very broad and could easily describe the benefits of most fruits and vegetables. You are correct!

It's not just the juicy golden delicious or the tart granny smith that are good for you. The dietitians of Canada recommend at least five to 10 (depending on age, gender and size) servings (about 1 cup fresh or ½ cup cooked) of fruits and vegetables daily. The more colorful the better as they tend to be higher in those disease fighting anti-oxidants. Eating skins as much as possible will also pack a nutrient punch and add some protein or healthy fats. Fresh raw or frozen is best as it will have the highest nutrient content, but some gain more nutrients as they ripen. Cook your plant foods gently and slowly at a low temperature so you don't lose too many nutrients in the heating process. Steaming and roasting is best versus boiling or frying.

A diet rich in fruits and vegetables will greatly reduce your risk of disease but it will also help boost your immune system and help you fight of the flu and common cold. They are also very hydrating and will help your appearance (less wrinkles, better facial color, smooth skin, etc.). Fruits and vegetables also add so much flavor; some are sweet, some are bitter or tart. There are over 500 different fruits and vegetables in the world and we are lucky in North America to have access to most of them. Check out foodland.ca for a list of fruits and vegetables that are “in season” as they tend to be the most flavourful and a bit cheaper in season.