Breathe easier by munching on fruit for your lungs.

Eating a couple of apples per week could reduce the risk of developing asthma and improve overall lung function, new research has revealed. Apples contain a variety of health-promoting phytochemicals, including quercetin, which may be the reason for the lung-boosting benefits.

For a healthy snack, try dipping sliced apples into honey or peanut butter. Spritz a bit of lemon juice onto your apple slices to keep them from turning brown. Also, be sure to leave the peels on. Apple peels contain approximately 2 to 6 times more phenolic compounds than the apple flesh. Apple peels contain more flavonoids as well. The list of health-promoting compounds in apples is long. It includes quercetin, catechins, gallic acid, and other phytochemicals. Apples also are an excellent source of fiber. In addition to reducing the risk of asthma and improving lung function, apples also have been shown to help lower cholesterol, prevent lipid oxidation, and inhibit cell proliferation. Eat a variety of fruits and vegetables to ensure you get a diverse array of vitamins and health-boosting phytochemicals in your diet, and make sure apples are part of the mix.

Apple phytochemicals and their health benefits. Boyer, J., Liu, R. H., Nutrition Journal 2004 May 12;3(1):5.