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It’s a saying as old as time – an apple a day keeps the doctor away.

Over the years, many have questioned the validity of this well-known statement. Can one piece of fruit be the key to keeping healthy and well?

While the debate may never truly be settled, researchers from the University of Perugia (Italy) found that people who frequently eat fruit often have fewer tumors. Apples are one of the fruits that boast a large amount of dietary fiber and polyphenol compounds that partner with gut microbes to create an environment that may reduce one’s risk of cancer. This environment is predicted to reduce the risk of several specific cancers, including lung, bowel, mouth, digestive tract, and breast tumors, when compared to people who do not consume apples regularly. The vitamin C in apples also acts as an antioxidant to support immune function and fight cancer cell growth. In addition to preventing tumors, apples may also support cancer recovery. The amount of potassium found in apples can positively affect one’s fluid balance and prevent fluid retention, which is a common side effect of chemotherapy. 

Though eating an apple a day may not be the key to never falling ill, the popular fruit may greatly contribute to one’s overall well-being. Luckily, including an apple into one’s diet is easier than ever. In recent years, apples have become an extremely popular tool in the kitchen. They can be used for breakfast, lunch, dinner, dessert, and of course, a snack between meals. One of the favorite recipes shared at the National Foundation for Cancer Research is a simple fall apple slaw that can be consumed as a bright and healthy side for any meal or as a light lunch. The simple fall slaw can be whipped up easily in 30 minutes or less. 

Simple Fall Slaw
Serves: 6
30 minutes

Ingredients

Slaw

• ½ cup of broccoli finely chopped
• 1 medium beet cut into matchsticks 
• 1.5 cups of carrots cut into matchsticks
• ½ cup of radish cut into matchsticks
• 1 large sweet apple cut into matchsticks
• 1/3 red onion thinly sliced 
• 1/3 cup roasted unsalted sunflower seeds

Dressing

• 2.5 tablespoons of tahini
• 1 tablespoon of apple cider vinegar
• 1 large lemon
• 1-2 tablespoons of maple syrup
• 1 pinch of salt and pepper
• 1 tablespoon of extra virgin olive oil
• Water (to thin)

Methods

1. Prepare all fruits and vegetables as mentioned above. Once chopped, add the broccoli, beet, carrots, radish, apple, and onion to a large bowl. 
2. Combine all dressing ingredients to a bowl aside from the water and whisk. Add a small amount of water if required to ensure the dressing is thin enough to drizzle from a spoon. Adjust seasoning to taste. 
3. Pour the dressing over the fruits/vegetables and add the sunflower seeds. Toss to coat. 
4. Cover the bowl and chill for at least one hour or up to overnight. 
5. The simple fall slaw can be kept for several days, though it is best consumed in the first 24-48 hours. 

Do you want more healthy lifestyle tips? Check out National Foundation for Cancer Research’s cancer-fighting lifestyle tips.

Additional Reads You May Enjoy:

10 Ways Your Diet Can Reduce Your Cancer Risk

5 Questions About Nutrition and Cancer with an Oncology Dietitian

Albert Szent-Györgyi’s discovery of vitamin C

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