An Apple a Day May Help Keep the Doctor Away

You’ve heard the saying, but it turns out there’s truth in the statement. Apples are rich in flavonoids, which can help you reduce your risk of disease, according to a recent study published in the Nature Communications journal.

Flavonoids are a diverse group of naturally occurring plant chemicals that pack a powerful punch of antioxidants and anti-inflammation properties. There are a wide variety of foods that are considered flavonoids, including strawberries, blueberries, green and black tea, onions, kale and celery.

The research found that those who consumed at least 500 milligrams (mg) of flavonoids per day had the lowest risk of developing cancer or heart disease. Additionally, the health-boosting effects of flavonoids appeared to be strongest for smokers and those who drank more than two alcoholic beverages per day.

The study’s authors note that flavonoid consumption shouldn’t be used as a quick fix to remedy poor habits, but that when combined with living an overall healthy lifestyle, it could be useful for keeping disease at bay.

Get your Fill of Flavonoids

It’s easier than you might think to consume 500mg of flavonoids.

Here are three simple ways to get your daily dose:

Drink 1 cup of green tea.

Eat 100 g of blueberries.

Eat 100 g of broccoli.

Nutritional Information (per serving)

Total Calories 203
Total Fat 8 g
Protein 7 g
Carbohydrates 30 g
Dietary Fiber 7 g
Saturated Fat 1 g
Sodium 43 mg
Total Sugars 6 g

Source: USDA

Autumn Vegetable Succotash


  • ¼ cup olive oil
  • 1 cup onion (diced)
  • 2 garlic cloves (finely chopped)
  • 2 cups red bell pepper (chopped)
  • 2 cups zucchini (diced)
  • 2 cups yellow summer squash (diced)
  • 3 cups lima beans (frozen)
  • 3 cups corn (frozen)
  • 2 tsp. dried sage


  1. In a skillet over medium-high heat, add oil.
  2. Add onion and cook until translucent.
  3. Add garlic, bell peppers, zucchini, squash, lima beans and corn. Season as desired.
  4. Cook, stirring, until vegetables are tender (about 10 minutes). Stir in sage and serve.

Makes: 8 servings

For more information and helpful links, please download our November 2019 Live Well, Work Well Newsletter.

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This article is intended for informational purposes only and is not intended to be exhaustive, nor should any discussion or opinions be construed as professional advice. Readers should contact a health professional for appropriate advice.