Apples

 

"An apple a day keeps the doctor away." Many have heard this saying from their mothers. While having an apple a day is not enough to completely keep you away from the doctor's office, it is a good move in the right direction. Fresh apples are now available throughout the year. They are easy to carry, easy to munch on, and best of all, very inexpensive.

Apples are a good source of fiber. Soluble fiber can help prevent cholesterol buildup in the blood vessels and reduce the risks of atherosclerosis and heart disease. Insoluble fiber provides bulk in the intestines and helps move food faster down the drain. The good news is, these are both abundant in apples.

Apples are also a good source of iron. Iron is an essential nutrient found in our red blood cells. Red blood cells carry and deliver oxygen to every corner in the human body. Iron deficiency can cause a decreased red blood cell count, and possibly cause anemia and fatigue.

The best way to have apples (be it Fuji or Granny Smith) is to eat them with their skin intact. Most of the vitamin C is right below the skin. Eating the skin can also maximize fiber intake. Take care to wash the apples thoroughly or soak them in water for 30 minutes to fully remove pesticide buildup.

Red bell peppers

What's not to love about them? Colorful, crunchy, sweet and nutritional. Yummy both when raw and cooked (stuffed, baked, roasted, stir-fried, you name it), bell peppers are really one of the most wholesome vegetables out there.

Bell peppers are packed with nutrients and contain minimal fat and cholesterol. They are a good source of Vitamin A, C and E, all potent antioxidants. They are also rich in Vitamin K and folate, or folic acid.

Vitamin K helps regulate blood coagulation and bone metabolism. Folate is very important during infancy and pregnancy since our bodies need it to synthesize DNA. An adequate intake of folate during the early stages of pregnancy is essential for healthy infant development.

The best way to consume bell peppers is to eat it raw. Use it in salads or as veggie sticks.