Fruit Drink

Fruits also contain essential vitamins and minerals that may not be found in other food groups or from other sources. For instance, fruits contain Vitamin C (that prevents scurvy), Vitamin A (that is good for eyesight and prevents macular degeneration), potassium, folate and other minerals.

So, a healthy fruit drink is an excellent way of ensuring that you get the daily recommended amount of nutrients and minerals. This is particularly so for children who may not take time for eating the fruit itself. Having them drink a fruit drink is an easy way of getting them the nutrition that they need for their bodies to grow strong.

A major advantage of a healthy fruit drink is that they do not contain near as many calories as fruit drinks typically contain. They also will have no fat, though they have a little sugar that provides energy. Fruit also contain enzymes that aid in digestion so that the pancreas is not overworked.

There are numerous healthy fruit drinks that are easy to make and very delicious. The best fruit drinks can be categorized into fruit smoothies and fruit juices. Fruit smoothies are made of blended fruit that may be fresh or frozen (or both), yoghurt, milk or water, ice cubes and sometimes ice cream. Juice on the other hand is made by extracting the liquid from a fruit. Therefore, a fruit smoothie and a fruit juice are different because a smoothie is made using the whole fruit (even the skin if it is edible), but when juice is made, the fruit pulp is usually gotten rid off.

Between the two kinds of healthy fruit drinks, the general consensus is that the fruit smoothie is more nutritious than the fruit juice. By using the whole fruit, the smoothie contains the fiber and pulp that are necessary for healthy digestion. The fiber also ensures that the sugar found in the fruit is slowly released so that there are no sudden spikes in blood sugar levels which can cause diabetes.

Smoothies are also more versatile than fruit juices when it comes to the number of ingredients that can be added to them. You can add yogurt, spinach, protein powder and any other ingredient you choose. This is because the ingredients of your healthy fruit drink are blended together so that even the solid ingredients are well integrated into the mixture.

It is best to make your healthy fruit drink at home as you can control the ingredients. However, you can purchase them from health food stores and supermarkets. If you do buy them instead of making them yourself be sure and always pay attention to the label of the fruit drinks to know all the ingredients. You should choose a drink that has no additives and is not made from concentrate.

Healthy Summer Foods

Summer is an amazing time that fresh produce and other healthy foods are plentiful. The fresher and closer that it was grown to where you buy it will increase the nutrition and make for tastier healthy summer recipes. Many of the summer fruits or vegetables are teaming with nutritionís that you need more of, and aside from the added sunlight the summer diets can be joy inducing. Here are a few of the best healthy foods that you can use to make your favorite healthy summer recipes.

  • Corn
    Fresh sweet corn is a great addition as a side dish or incorporated into a dip recipe. Corn also contains two antioxidants (lutein and zeaxanthin) that help to eliminate the damaging free radicals in your body. These specific antioxidants also have been shown to aid in the protection your eyes from the harmful UV rays. Corn is a great tasting summer food that can be used in a multitude of healthy summer recipes.
  • Tomatoes
    Fresh off the vine there is nothing more versatile in healthy summer recipes than tomatoes. Tomatoes also provide an extra layer of protection from sunburn. Specifically the lycopene that is present in tomatoes, has been shown to reduce the effects of the sun by as much as 50% with as little as 3 tablespoons of tomato paste. The best summer diets wouldn’t be complete without a healthy dose of fresh tomatoes.
  • Raspberries
    Aside from their delicious taste these little berries are a great natural source of pectin. Pectin has been shown to lower cholesterol and as soon as you can pick them you should be including them in your healthy summer recipes. Raspberries are also really high in fiber which aids with digestion and weight maintenance.

Tart Cherries

The most popular of the sweet cherries is the bing cherry, and the most popular of the tart cherries is the Montmorency. For many centuries both sweet and tart cherries and their juice have been thought to possess a number of amazing health benefits. Although in many cases, the health benefits are interchangeable, this article is going to be focusing more on tart variety of cherries. First let’s talk a little about the tart cherry in general.

Since tart cherries, although sweet, are not as sweet to the taste as say, bing cherries, they are not usually found on the grocery store shelves. They are more likely to be harvested and canned, dried or frozen for use throughout the year. They are sometimes given the name pie cherries because they are the ingredient used in the ever popular cherry cobbler. Although they are most popular for their desert use, tart cherries are also used to make jams, jellies, and other great tasting concoctions.

As far as the tree itself, tart or sour cherries are usually a little smaller than the sweet varieties. Most are grown in the state of Michigan, followed by Utah. When in full bloom they are breathtaking. In the areas of the country where they are numerous, people come from miles around to see the cherry trees in bloom.

Getting to the health benefits of tart cherries, we will begin by saying that the use of cherry fruit and cherry juice for medical reasons is far from being anything new. For generations older members of families have passed down to their descendants their “family cures” for different ailments. In many instances, cherry extract or cherry juice were on the top of the list for the relief of many health problems.

In the modern world, cherries, both tart and sweet, are still heralded by most natural health specialists as containing ingredients that are very helpful in relieving or curing, many medical maladies.

For instance, for many years individuals have been given cherry juice or extract to give pain relief for different forms of arthritis. Research has shown that the anthocyanins in cherries can be a great aid in relieving or even stopping inflammation. Inflammation is usually a side effect of our immune system’s response to something that is in someway irritating our body and its healing qualities. Some studies have shown that the addition of cherry juice or extract to the diet, can also greatly reduce the pain of gout by lowering the urate levels.

This article is too short to be able to name all the health benefits of tart cherries, but if you would like to learn more about them, just do a little research on the internet. There is a vast amount of information on the subject to be found there.

Recipe for Protein Pancakes

When I was stripping off the fat for a bodybuilding show I tested out all sorts of things with the limited food I was allowed to eat. My breakfast consisted of Oatmeal, egg whites and low carbohydrate protein powder.

With a bit of water and cinnamon, you’ve got ingredients for pancakes!

Now as these are low fat, no sugar and high protein pancakes they are not the best tasting, but they are awesome if you are on a fat loss or muscle building diet, they fill you up and because of the sweetener from the protein shake and cinnamon, they satisfy your sweet cravings. So here is what you will need to make these protein packed alternatives to your traditional pancakes –

Ingredients for protein pancakes

  • 6 egg whites or 200 ml (I have these a lot so I use egg whites in a carton, this saves time messing with separating the yolks and wasting them. These are hard to find in the UK probably easier to find in the US? The best place to look in a store is near the pastry/ bakery items… This was a nightmare for me to find but worth it as I plan to make these a lot
  • 100g rolled oats or Oatmeal
  • Low carbohydrate protein powder (whey protein) You can use any protein powder here but I would stick to a whey powder with low carbs. This is because the oatmeal is providing us with all the carbs we need. I use a whey based protein powder from the gym I train at. Now if you are weary and unsure of which protein shake to by, you should be! There are many brands out there that are loaded with sugar and are low quality. The gym I use has a great range of quality supplements and the guys there know what they are talking about so can advise on what you need. If you are from my area in the UK its worth checking them out.
  • Cinnamon or “all spice”
  • 100ml water

The mix is pretty simple to make, you just put all of the ingredients into a mixing bowl or food processor and blend.

I use a hand blender with a detachable end for easy cleaning, this should help you out with time saving also. Its a great bit of kit because you can use it lots and it is very easy to clean. Blend the mixture. (This is personal preference but If you blend this well so the mix is very smooth, the pancakes turn out better).

Once this is done, you will need to heat a none-stick pan so it is hotter than the sun!… Or as hot as you can make it. This is important if you don’t want scrambled eggs and protein shake in a pan!

Once the pan is hot you need to add a small amount of vegetable oil. To cut calories even more, I put a small amount of oil in the pan and quickly wipe around the pan with a folded piece of Kitchen roll to remove excess oil and spread evenly. Depending on your pan, this should be enough for up to 3 pancakes, and then the oil may need to be applied again.

When the pan is hot enough and the oil has been added, you now need to add a small amount of the mix to the pan. (The more you do this the more you will see what kind of amount you need to add per pancake, you can have thick ones or thin ones).

Once the mixture is added to the pan leave it until you see small bubbles forming on the top. It is now time to ease up the sides with a spatula and flip! It should take around 30 seconds per side, “Rinse and repeat”.

This will make a fair amount of pancakes. If you are bodybuilding or dieting you may need to adjust the amounts of ingredients here.

For my pre-contest diet, I had to eat all of these for breakfast. If you are not on a very strict diet, you may want to dust with sweetener or eat with sliced fruit or honey. This would still be a healthy alternative.

I will finish with saying that these are a great choice for breakfast as they are filling and have slow release nutrients, they are low in fat/ sugar and have a high protein content, which is also great for weight loss.

Red Rice Yeast

Red yeast rice (Monascuspurpureus), or RYR for short. is a dietary supplement made from a red yeast grown on rice, which is widely used in Chinese cooking to make such as Peking duck and Char Siu. That’s where they get their red color characteristic. RYR contains many natural compounds, including a group of fourteen monacolins. One of them, monacolin K, is that the statin drug lovastatin is made from.

These monacolins function similarly to statins and cholesterol levels. But maybe they are not as concentrated, or perhaps because other compounds offer a protective effect, RYR does not seem to cause the same level of side effects that statins.

RYR does not cause the same side effects, but is still effective in reducing the harmful LDL. Side effects where clinical trials have shown RYR, for example, similar levels of muscle weakness to pravastatin, RYR dose was surprisingly high (2400 mg x 2 times a day, or a total of 4800 mg).

An overview of multiple studies, showed that doses greater than 2000 mg per day in total are useless. They have also shown that plant sterols and stanols work best when combined with a diet low in unsaturated fats.

  • Try taking the 400 mg capsules three times a day (a total of 1200 mg) in combination with a better diet, to help your LDL levels return to normal without experiencing side effects.
  • If they are very high, you could take 5 capsules per day (a total of 2000 mg) for the first week or two, but then drop again the amount, especially if you have been previously intolerant to statins.

If you are already on statins, you can decrease the statin dose and increase the dose of RYR, but it must be done under the supervision of your medical herbalist with access to frequent tests. It is best, if possible, to try RYR first before starting statin therapy.

You can buy RYR on its own. This is the cheapest way, but there are some things to consider. RYR capsules made in USA do not contain monacolin K. This is because FDA regulations require that it be removed to prevent people taking statins with receiving too high. So it is “weaker” than RYR produced in the European Union where it is not necessary.

RYR is often sold in combination with the natural enzyme CoQ10 (ubiquinone) located in each cell of the body. Low levels of CoQ10 are particularly associated with:

  • heart failure
  • Parkinson’s disease
  • gum disease.

Statins can reduce CoQ10 levels up to 40%. Some studies have also found, although the results are mixed, that CoQ10 supplementation helps reduce muscle weakness commonly known as a side effect of statins.

CoQ10 also has other advantages as well as support a healthy heart, it can increase energy. The heart, liver and kidneys that have the highest demands of energy of course also have the highest levels of CoQ10 in the body. It also boosts antioxidant levels. Antioxidants are found in berries, grape seeds and vitamin E. They help fight free radicals that are a primary trigger in cell aging.

Although it is more expensive, it is a wise precaution to purchase a capsule RYR rice with CoQ10 included, especially if you take high RYR doses or always take some statins under the supervision of your medical herbalist or health care professional.

Make A Cake Healthy

That’s right, I said “healthy cake.” There truly is such a thing, a cake that can be healthier for you than the premade concoction that you pick up from the bakery department of your local grocery store. When you bake the cake yourself, you control what ingredients you use, so you can make it lower in calories, lower in fat, and even lower in refined sugar.

“Wait a minute,” you’re saying, “if I want to eat healthy, I’ve got to cut out cake anyways.” That isn’t always the case, though. If you play your cards right, you can always include sweets in some moderation into any diet, even the famous Weight Watchers diet. After all, you can check the Weight Watchers section of your local grocery store and see their own options for desserts (but these have the same preservatives that are bad for you and we want to avoid!)

There are recipes galore for healthy cake, including an absolutely scrumptious gingerbread cake made with real molasses, with cream cheese oozing down the sides. Believe it or not, a single serving of this delicious cake will have less than 200 calories and no preservatives, something hard to find in a commercially baked cake! Or, how about a home-baked chocolate lava cake, also with les than 250 calories? Let’s get really crazy, though, and consider adding a healthy dose of almonds to a cherry cake for a cake that is actually nutritional, filled with vitamin E, unsaturated fat, and fiber!

While you might not be able to buy these cakes in the store, the memories you will pass along to your children are worth the time it might take you to bake the cake. The art of baking is, alas, becoming a lost one… but that can change if you include your children in the baking process! As you learn, so do they, and they can then pass along their baking skills to their own children. Teaching your children how to make healthy cake can help them not only be healthier, but to know how to cook healthy.

On a personal note, I always try to replace white sugar with bananas, coconut sugar, sucrin or even add some fresh berries on top of the recipe and leave out the unhealthy sugar completely in my cakes and bakery. Sometimes I even add fresh figs in the recipe to make it sweeter, and I can honestly say, that I don’t miss the white sugar in my life.

Making Homemade Chia Seed Drinks

To learn about chia drinks and making your own, first, you have to know about the chia seed. The chia seed is a very tiny, flavorless seed. It’s this ability to taste like whatever flavored food/beverage you add it to, that both you and companies can love. Next, is the nutrition of these tiny seeds. They are 23% complete protein by weight. (This is one of the highest numbers in the plant world!) They have more calcium by weight than milk, plus the minerals boron & magnesium, to help you absorb it. There are also b vitamins AND healthy omega-3 oils along with antioxidants to keep them fresh. With all of these fantastic benefits, it’s no wonder everyone is scrambling to add chia to beverages.

The third property of chia is its high fiber content. It’s this fiber that gives chia drinks their distinctive texture & their ability to keep people feeling full. Most bottled drinks are thick, closer to a smoothie than to a fruit juice. The seeds have 2 kinds of fiber, soluble & insoluble. Neither type can be digested, so it does not add to the calorie count. Insoluble fiber keeps food moving through the digestive system. Soluble fiber hydrates the digestive system & feeds good bacteria (Probiotic bacteria eat soluble fiber) which further improves your digestive ability. You can actually witness the fiber in action. When you see the seeds floating in little ‘bubbles’ of gel, that’s the hydrated soluble fiber-there’s so much of this normally-invisible micro fiber, that it actually becomes visible to the naked eye. This is called chia gel.

Chia drinks come in many flavors. Everything from fruit juice to tea to kombucha (a fermented flavor) are available. You might wonder why you should make your own, if so many options are available right now. First off is price. Single serve bottles can range in price from 3.18 to 4.56. What if you wanted to use it to replace breakfast or lunch, in a weight-loss effort? That’s between 15.90 and 22.80 per week extra.

Second is flavor. Using chia for your health should be delicious and fun. If there are only 3 or 4 flavors to choose from, you could get bored, or even get ‘turned off’ if none of the brands or flavors are to your liking. What if kombucha just isn’t for you? Making your own means nothing’s off the table: seasonal fruits, fruit & tea mixtures (raspberry tea with a splash of lemon), fruit & veggie mixtures (add a splash of cool with cucumber) as well as your own favorite no-calorie natural sweeteners like stevia and monk-fruit.

What goes into the drink is as important as what comes out of it.
If you see a product on a store shelf or in a refrigerator case, you can be 99% sure it has been pasteurized. (unless otherwise marked on the label) Pasteurization is a safety method that involves heating the product to kill any possible bacteria so that the item is guaranteed to be safe, and have a decent shelf life. However, some plant compounds & important enzymes in fruits or vegetables are killed by heat. Making your own fresh drinks eliminates the need for heat & preserves more nutrition for you.

What sort of juice should you use?
Avoiding less-than-healthy additives like high fructose corn syrup (it’s likely OK in moderation… but then it’s in almost every food which makes “actual moderation” very difficult), aspartame (this can make some people unreasonably hungry) sucralose (gives some people unhealthy food cravings) or lots of added sugar / cane juice (lots of added sugar means lots of added calories), is also easy to do when you go homemade. Real fresh & ripe fruit is often sweet enough on its own-but if it’s not, you can use a natural sweetener like stevia that doesn’t add chemicals or calories and sweeten only as much as you would like. Avoid high fructose corn syrup or artificially sweetened juices.

Making your own drink recipe is super simple. Chia will hydrate in almost anything that’s not too acidic. (You can’t make chia gel in pure lemon juice, for example) One tablespoon of dry chia seeds makes 9 tablespoons of chia gel. With a 1 to 9 ratio, you can see how buying dry chia & then hydrating it yourself can save you so much money. You can make the gel first with plain filtered water (Just add seeds & water in a 9 to 1 ratio, shake or stir to prevent clumping & wait 15 minutes for gel to form) or allow dry seeds to gel in your favorite fruit juice mixture or tea.

You can add even more fiber & freshness when you use fresh fruits instead of juices or concentrates alone in your drinks. A little fruit puree, like blueberry or strawberry in some unsweetened apple or white grape juice with the chia gel & you’re ready to go. (After all, the flavor of a fruit is throughout the whole thing, not just in the juice) You can also make great drinks with watermelon (just put it in the blender or food processor & mix in the chia seeds-how about a twist of lime, or strawberry too?), thawed frozen fruit (so season doesn’t matter) and even healthy coconut water. When you go homemade, you are in charge of the flavor combinations & textures.
Now that you know just how easy, diverse and FUN homemade chia seed drinks can be, why not try some of your own?

Yogurt Wars

On of the ingredients, potassium sorbate, was confirmed by the CEO to kill bacteria and yeasts. They purposefully add it to destroy bacteria.

Wait, hold on… You eat the yogurt for the probiotic bacteria, right? So, why would you eat a yogurt that has a chemical designed to kill bacteria? It doesn’t make sense, until you realize that the company is more interested in money than providing a quality product.

The other has a chemical sweetener that was downgraded to ‘use with caution’ recently. Enough science made it through the bureaucracy to force the government to recognize it as something potentially unsafe. Why would you eat something that is needs to be eaten with caution? It’s directly saying that this poison is OK as long as you don’t eat too much of it.

You need to make healthy choices. One of those healthy choices is to avoid any food product with chemicals, colors, sugars, and things you just don’t know what they are.

Let’s face it, these things may make life easier now, but they will make life harder later on.

There are better alternatives. One is to make your own yogurt. It’s actually really easy. First, you need whole milk (not low fat or all you get is runny mush) and a good, organic yogurt starter. For me, I buy a starter from one of the several companies that put quality ahead of high CEO salaries.

As a side note, I purchased a starter pack with 6 different kinds of yogurt for less than $20. It will produce about 30 gallons of yogurt, maybe more if I carefully keep tending the base to produce new flavors.

Then, you add the yogurt starter to the milk, keep it warm, and wait. In a day, you have lots of healthy, delicious yogurt. You can add any flavor you want: berries, jams, maple syrup (odd, I know, but I know several people who do this), nuts, seeds, granola, and the list goes on.

You can make as little as a quart to several gallons at a time. Me, I make 1 gallon at a time and it lasts about a week for 3 people.

The best part is I don’t have to worry about chemicals, residues (I use organic milk), or unwanted things. When it is finished, with the yogurt starter, milk, and additions, I make 1 cup of yogurt for about $0.25. For me, it’s worth it. How much is your health worth to you?

Ways to Use Honey in Your Diet

  • In your beverages: Kickstart your day with a tall glass of warm water, two tablespoons of honey and one tablespoon of freshly squeezed lemon juice. This honey-water-lemon concoction is known to help aid faster burning of fats, when coupled with an active lifestyle. You can replace sugar and other calorie-heavy sweeteners. Opt for honey in milk, instead of sugar. You can also whip up your very own, healthy power drink to immediately feel refreshed and energized. Mix two cups of water, one-fourth cup of fresh lemon juice, one-eighth teaspoon of salt and two and a half teaspoons of raw honey in a water bottle. Consume as and when needed to rehydrate yourself, instead of consuming unhealthy sports drinks and mixes.
  • As a bread spread: Using honey as a breakfast or bread spread is a smart and healthier alternative to the sugar-packed conventional bread spreads available in the market. Generously spread honey onto your morning toast for a delicious breakfast; remember to have some fruit portions as well. Make a paste of honey and cinnamon powder and apply it on bread as a spread, instead of jams and jellies. You can also make a honey-mustard spread for sandwiches in a trice – just blend one-fourth cup of prepared mustard, one tablespoon of honey and one tablespoon of mayonnaise, and spread the mixture between bread slices. Alternatively, you can use honey as a great dip to go with breakfast rotis or chapatis. A popular way in some rural ways is to dip freshly made Dosas in a mix of honey & ghee.
  • As a salad dressing: Salads taste great when married with the right dressing! You can use honey to up your salad dressing game, and turn snack time into a delicious, healthy daily routine. Simply add equal parts honey, balsamic vinegar, and olive oil into a jar; add a sprinkling of your favourite herbs and a pinch of salt to taste. Close the jar tightly with a lid and shake thoroughly, or simply use a spoon to mix the contents well. Add a generous portion of the dressing to your salads, instead of using mayonnaise or other calorie-rich salad dressings.

Nature’s Best Fruits

Papaya (Carica papaya)

A previously rare and exotic fruit that grows in tropical countries is now readily available to fruit enthusiasts at most times of the year. Usually sweet, this vibrant, usually round, yellow or orange-colored fruit, when used topically in its mashed form as a lotion, is said to be beneficial to promoting wound healing, and prevents further infection from burns. Also known to relieve constipation, its high content of digestive enzymes known as papain promotes regular movement and improves digestive health as well. To ward off heart diseases, papaya’s high potassium and fiber levels helps to reduce the risks of cardiovascular disease.

Longan (Dimocarpus longan)

Also widely known as Dragon’s eye, or Mamoncillo chino, the longan, often referred to as the “little brother of lychee” in terms of its taste and appearance, is a very rich source of numerous vitamins, minerals, and other different nutrients. Long been used as a natural remedy for stomach aches with its fiber content, the longan also helps to boost the immunity and helps to ward off various diseases. With its high content of B vitamins, it is said to improve the condition of a person’s nerves, as well as helps to calm the nervous system. They are also said to contain phenolic acids that are powerful antioxidants, as well.

Durian (Durio zibethinus)

A soft, succulent fruit that closely resembles the jackfruit in terms of appearance, the durian is a very rich source of healthy dietary fiber, thus making it a very excellent bulk laxative. Despite its very characteristic odor that has people expressing diverse and peculiar opinions, durian helps to bind and eliminate carcinogenic substances from the gut. Packed with several minerals like manganese, copper, iron and magnesium, durian is considered a natural alternative source of these trace minerals that help to aid in keeping the blood healthy. Durian, in its fresh state, is also rich in potassium, a very important electrolyte responsible for maintenance of heart rate and blood pressure.

Purple Mangosteen (Garcinia mangostana)

This round purple fruit, with a very soft and distinct fragrance and a sweet taste, more popularly known simply as mangosteen, has various beneficial uses: its natural antibacterial compounds are known to reduce and eliminate many common skin problems like acne, oily or dry skin, and even blemishes. People with sciatica pains can also benefit from the consumption of this delicious fruit, as it contains anti-inflammatory properties as well. Also, this fruit contains absolutely no saturated fats or cholesterol, that makes it a vital food item for people concerned with gaining excessive weight or those who are trying to lose it.

Pomegranate (Pumica granatum)

An original native of Persia, this nutrient-dense fruit rich in antioxidants has long been revered as a symbol of fertility, health, and eternal life in the ancient times. A red colored fruit enclosed in a very tough outside layer, the only edible portions are the seeds and the juice. Not so ancient though, is its high phytochemical contents that are now known to stimulate serotonin and improve symptoms of depression. Punicalagin, a compound unique to the pomegranate not only helps to lower blood cholesterol levels, it also helps to speed up the melting of clots found in the vessels of the heart, also known as atherosclerosis, resulting to decreased risks or heart attack.

Mango (Mangifera indica)

This highly succulent fruit that grows well in tropical countries, some people regard the mango as the “King” of all fruit. Not only is it rich in much needed Vitamin C, it also helps to protect the body against cancer. Its fibrous fruit boosts the body’s digestive activity by burning additional calories, thus aiding in weight loss. Mangoes also contain high levels of Vitamin A that promotes good eyesight, and helps to prevent night blindness as well. The Vitamin E that mangoes contain helps to regulate hormones, increase virility and boosts the sex drive of men. Also, it benefits women with its high iron content, which is also helpful for those suffering from anemia or women in their menopausal stages.

Apple (Malus pumila)

This red pomaceous fruit from the rose family is one of the healthiest food items that a person can eat. Having a high fiber and Vitamin C content, apples are one of the most popular fruits with its bright red color and often sweet taste. Inside its round appearance, are numerous health benefits like alleviating irritable bowel movement, weight management, liver detoxification, and reducing risks for heart disease too! And to top it all off, all the chewing of this yummy fruit also helps to whiten teeth and prevent or delay tooth decay as well. Experts recommend too that the skin of the apple should be consumed with the rest of the fruit.