But that's not all. Apples also contain a form of soluble fibre called pectin , which may help reduce the amount of natural cholesterol produced in the liver. Not only does pectin target cholesterol; it also specifically zooms in on LDL cholesterol, the kind that clogs arteries and keeps blood from reaching vital organs.

How much good can apples do your cholesterol level -- and your heart? Some researchers have found that eating two apples a day can lower cholesterol levels by up to 16 percent. Another much-cited study showed that men who consumed an apple a day, along with two tablespoons of onion and four cups of tea, had a 32 percent lower risk of heart attack than those who ate fewer apples.

Cancer Protection

Apple skin contains a large supply of a compound called quercetin , an antioxidant that may help prevent heart disease. This and vitamin C help prevent the free radical damage that can lead to cancer.

Apples also get some of their cancer-fighting power from pectin . Researchers believe that pectin may attach itself to environmental pollutants that make their way into the body -- substances such as lead and mercury -- and help flush them out. And the insoluble fibre in apples may help prevent 'diverticulosis' and colon cancer. By relieving constipation (see below), fibre also helps flush out dangerous substances in stools that might otherwise lead to cancer.

But remember, these are findings of some reports and may not have been conclusively proved as yet.

Digestive Aid

The insoluble fibre in apples ( aka roughage) helps relieve constipation, and as mentioned above, it thereby helps prevent colon cancer. At the same time, apples' soluble fibre helps treat diarrhoea. (Some doctors prescribe the BRAT diet -- bananas, rice, apples, and toast -- as a diarrhoea remedy. Natural health practitioners also recommend grating an apple, letting it turn brown, and mixing it with a little honey as a remedy for diarrhoea.)

Traditionally, apples have been used to treat upset stomach. And with good reason: apples contain malic and tartaric acids, which help digestion.

Tips:

Apples are most nutritious when eaten raw, though lightly cooked apples retain most of their nutrients. They are often treated with insecticides and coated with wax; scrub them before eating. But don't peel them; you'll lose a lot of their beneficial pectin and nutrients. If you're really worried about chemicals, buy organic apples.

Note : Both can be used in shakes (almond + apple + any other fruit with curds/milk/ice ) as an occasional alternative fun food.