That old saying, “An apple a day keeps the doctor away,” contains a lot of wisdom! For starters, fresh crisp apples are low in calories and a good source of fiber. Here are five more nutrition-minded reasons to incorporate an apple—or more than one—into your day

Promote heart health. Researchers from the University of California-Davis found that apples and apple products have protective antioxidants that may help prevent damage to human cells.

Pamper respiratory system. Eating foods rich in fiber and flavonoids - found abundantly in apples - can help head off or calm respiratory maladies, according to a study from the National Institutes of Health. A good point to keep in mind, especially during the flu season!

Sharpen memory. A research study from the University of Massachusetts reports that apples and apple products may increase the production in the brain of the essential neurotransmitter acetylcholine, resulting in improved memory.

Lower cancer risk. Antioxidants, found naturally in apples, has been identified by medical experts as being beneficial in reducing the risk of multiple types of cancer, including breast, colon, pancreatic and liver.

Contribute to dental health. According to the American Dental Association, chomping on a apple helps keep teeth in tip-top condition. Not only does it stimulates saliva, which helps keep your mouth clean, but the natural fiber in apples also helps to wash away bacteria.

Here are some easy ways to build fresh apples into a day of healthy eating:

Breakfast

1. Mix apple cubes and, if you like, a drizzle of honey, into nonfat or low-fat yogurt.
2. In place of or in addition to raisins, stir chopped apples into oatmeal or cream of wheat. For extra flavor, add a dash of cinnamon.
3. Let apple chunks add crunch and texture to breakfast parfaits layered with yogurt and low-fat granola.

Lunch

1. Add paper-thin apple slices to a sandwich combo such as roast turkey with Dijon mustard on whole-wheat toast
2. Make a gourmet chicken or tuna salad by incorporating chopped apple, celery and a few walnuts.
3. Layer thinly sliced cheddar cheese and apples on rye or raisin-walnut bread to make an open-faced sandwich. Grill it in a toaster oven.

Dinner

1. Sauté sliced apples in olive oil with freshly chopped rosemary or thyme to make a quick savory side for pork chops or chicken breasts.
2. Toss thinly sliced apples with mixed greens, cooked cubed chicken, croutons and a little crumbled blue cheese to make an entrée salad.
3. Sauté apple rings or crescents with low-fat chicken sausage and slivered onions.

Dessert

1. Stuff cored apples with a mixture of ginger chutney or orange marmalade and a touch of butter. Microwave for 8-10 minutes.
2. Toast frozen waffles and top with warm applesauce and a small scoop of low-fat frozen yogurt.

Caption: No health care plan needed for this prescription

The U.S. Apple Association (USApple) is a nonprofit membership association primarily made up of growers, packer/shippers, marketers and processors. Through government affairs, nutrition research and consumer education, industry information, membership services and National Apple Month programs, USApple strives to provide all segments of the apple industry the means to profitably produce and market apples and apple products. To learn more, visit www.usapple.org.