Health Tip: Finding Healthy Fats

Though you shouldn't eat too much of any fat, some fats actually are good for you. These include unsaturated fats, which are rich in antioxidants.

The University of Michigan Health System suggests these sources of healthy fats:

• Opt for olive, canola or flaxseed oil-based salad dressings.
• Top fresh green salads with avocados, olives or nuts.
• Snack on seeds and nuts.
• Cook with olive oil or canola oil.
• Eat fish that is rich in omega-3 fatty acids, such as salmon.

Health Tip: Help Prevent Indigestion

Indigestion may be the upshot of overeating or gobbling up too much food that "disagrees" with you.

In addition to avoiding foods that you don't tolerate well, the American Academy of Family Physicians says you can also help prevent indigestion by:

• Limiting greasy, high-fat foods.
• Limiting consumption of chocolate.
• Eating slowly without rushing.
• Not smoking.
• Managing stress and relaxing.
• Resting at least an hour after a meal before starting strenuous activity or exercise.

Health Benefits of Vitamin A

Vitamin A is a fat soluble vitamin it is needed to promote a healthy body tissue, to ward off infections especially in the mucous membrane and to aid in building of teeth and bones. It also prevent the formation of rough, hard skin. Individual who lacks vitamin A develop night blindness.

Other Benefits of Vitamin A :

1. Development and maintenance of healthy epithelium.
2. Helps treat pimples, emphysema and hyperthyroidism.
3. Antioxidant neutralizing free radicals, thus prevents premature aging. Free radical can cause degenerative changes like arthritis, atherosclerosis, etc.
4. It is said that Vitamin A may help in the prevention of cancer in organs and glands with epithelial tissues such as the mammary glands, skin and passages of the body. The lungs gut, bladder and reproductive organs (including prostate gland) are lined by epithelial tissues.
5. Builds body resistance to prevent respiratory tract infections.

Symptoms of Vitamin A Deficiency :

• Acne
• Keratinization of the skin and mucous membranes
• Dry coarse skin
• Night blindness
• Achy, tired, burning, itching eyes
• Inflamed eyelids
• Eyeball pain
• Xerophthalmia (a dry and thickened condition of the conjunctiva)
• Dull lusterless hair
• Dandruff
• Ridged nails that peel easily
• Sexual disorders
• Birth defects
• phosphate kidney stones
• changes in the body tissues
• Mental changes - insomnia, chronic fatigue, depression, nerve pains in the extremities, growth failure.

Food Sources : Vitamin A is found in dark green and yellow vegetables and yellow fruits, such as broccoli spinach, turnip greens, carrots, squash, sweet potatoes, pumpkin, cantaloupe, and apricots, and in animal sources such as liver, milk, butter, cheese, and whole eggs.

Simple Tips for being Healthy and Fit

With increasing work pressures and busy lifestyles, we often fail to pay attention to our body's health and fitness needs. This is when illnesses take over and lead to poor health and fatigue.

A healthy and fit person is often happy and positive about life. Each one of us should make it a point to take care of our health and physical fitness.

Here are a few simple tips for keeping healthy and happy -

• Exercise Regularly - A good half hour of regular exercise and aerobics workout can do wonders for you. Exercise is essential to keep your body fit. Running, cycling, swimming and brisk walking are some of the ways by which you can reduce fat and burn excess calories.

• Take the Stairs - If you feel that you do not get enough exercise during the day, look for and utilize simple opportunities to walk and move about. For instance, take the stairs instead of the elevator while going up or coming down. Of course, this depends on the number of floors you need to go up or down and what is comfortable for you.

• Avoid Smoking and Drinking - Remove negatives from your life if you want to be happy and healthy. Drinking and smoking can lead to multiple diseases and illnesses and have negative effects on your body. It is generally seen that those who smoke and drink heavily are susceptible to heart attacks, cancer, high blood pressure and diabetes.

• Think Positive - Your body reacts to your mood and state of mind. An unhappy person is more prone to fatigue and other illnesses. Adapt a positive lifestyle and be happy and content with who you are.

Soup for Weight Loss

Eating soup can help you lose weight by increasing fiber and curbing your appetite. Here are some smart tips on eating soup for weight loss:

• Vegetable soup is virtually an ideal appetizer to help you lose weight. Most varieties contain 100 calories or less per serving. Plus, vegetables contain lots of fiber, which helps you feel full (and thereby prevent overeating) when you consume it before your meal.

• To make pre-prepared soups heartier and even more nutritious add frozen or canned vegetables or beans. Remember, additional fiber will help you feel fuller longer.

• For a stick-to-your-ribs dinner, make your own bread bowl. Simply purchase ready-made large whole-grain rolls (or mini loaves) at your local bakery or grocery store, hollow them out and fill with soup.

• Choose tomato- or broth-based soups often. If you're really in the mood for a creamy variety, use water or fat-free evaporated milk instead of whole milk during preparation. Check for reduced-fat versions.

• If you get bored with the soups you normally keep on hand, don't be afraid to try something new. Pick a variety at random at your next shopping trip. Or, combine two different varieties you already have together for a new flavor experience. Be sure to check out frozen soup varieties at your grocery store; you're sure to find a new and unique variety.

Treating Low Blood Pressure / Hypotension

When your blood pressure level goes down below the usual limit the condition is called low blood pressure. In such a situation blood flowing action to your heart through arteries becomes weak. People suffering from low blood pressure can experience the fatigue, continuous lethargy, dizziness, weakness etc. Deficiency of proper nutrition or losing blood etc can cause your low blood pressure level.

• For curing low blood pressure problem Indian spikenard (herb) is also quite useful. Mixture of cinnamon, Indian spikenard & camphor can give you some relief.

• Till your blood pressure reach the normal level you can also include some salty foods in your diet & also consume salt water (1/2 tsp salt) on a daily basis.

• Beetroot juice has been identified to be beneficial for treating your low blood pressure level. Daily consumption of one cup juice can give you some effective result.

• As an effective remedy for low blood pressure vitamin B group, protein, vitamin C are found to be beneficial. Make sure that your diet is comprised of all the important nutrients to solve your problem.

• Epsom salt bath has also been recommended for treating low blood pressure problem. In normal hot bath water pour Epsom salt (1-1 ½ kg). Lie down within the water for almost 10-20 minutes. You can do this process before going to bed & make sure that you are protecting yourself from getting cold.

11 Health Benefits of Pomegranate Juice

Pomegranate juice has become popular in the past few years.

Several recent studies have shown significant potential health benefits from drinking pomegranate juice. Here are eleven:

Fights Breast Cancer
Studies in Israel show that pomegranate juice destroys breast cancer cells while leaving healthy cells alone. It may also prevent breast cancer cells from forming.

Lung Cancer Prevention
Studies in mice show that pomegranate juice may inhibit the development of lung cancer.

Slows Prostate Cancer
It slowed the growth of prostate cancer in mice.

Keeps PSA Levels Stable
In a study of 50 men who had undergone treatment for prostate cancer, 8 ounces of pomegranate juice per day kept PSA levels stable, reducing the need for further treatment such as chemotherapy or hormone therapy.

Protects the Neonatal Brain
Studies show that maternal consumption of pomegranate juice may protect the neonatal brain from damage after injury.

Prevention of Osteoarthritis
Several studies indicate that pomegranate juice may prevent cartilage deterioration.

Protects the Arteries
It prevents plaque from building up in the arteries and may reverse previous plaque buildup.

Alzheimer's Disease Prevention
It may prevent and slow Alzheimer's disease. In one study, mice bred to develop Alzheimer's disease were given pomegranate juice. They accumulated significantly less amyloid plaque than control mice and they performed mental tasks better.

Lowers Cholesterol
It lowers LDL (bad cholesterol) and raises HDL (good cholesterol).

Lowers Blood Pressure
One study showed that drinking 1.7 ounces of pomegranate juice per day lowered systolic blood pressure by as much as 5 percent.

Dental Protection
Research suggests that drinking pomegranate juice may be a natural way to prevent dental plaque.

Health Benefits of Strawberry

The strawberry is the most popular berry fruit in the world.They are used as one of the major ingredients in a number of food items like ice creams, milkshakes, smoothies, pies, yogurts, and so on. The fruit not only tastes extremely delicious, it also packs a lot of nutritional value within itself, according the consumers a large number of health benefits.

Health and Nutrition Benefits of Eating Strawberries

• Rubbing a cut strawberry on teeth and gums helps remove tartar, apart from strengthening and healing the gums.
• Since strawberries are rich in fiber, they help the body in absorbing nutrients.
• Strawberries are good for diabetics, as they help stabilize the level of blood glucose.
• Strawberries are said to help in regulating blood pressure and thus, diminishing the risk of heart disease.
• Strawberries have been associated with inhibiting the production of cholesterol in the liver.
• Strawberries have been known to help the body in getting rid of harmful toxins.
• The high antioxidant levels in strawberries can help the body neutralize the destructive effects of free radicals.
• The potassium in strawberries helps regulate the electrolytes in the body, in turn lowering the risk of stroke.

Health Benefits of Milk

Health benefits of milk include good bone health, robust skin, good immune system, prevention of illnesses such as hypertension, dental decay, hydration, respiratory problems, obesity, osteoporosis and even some forms of cancer.

Benefits:
Calcium: Milk is the best source of calcium supply to our body. Calcium protects the body from major chronic ailments such as cancerous chemicals, bone loss, arthritic condition, migraine headaches, pre-menstrual syndrome, and obesity in children and aids in losing unwanted fats.

Healthy Bones: As mentioned above, milk is rich in calcium, which is very essential for growth and proper development of strong bone structure. Bone disorders such as osteoporosis can be prevented with daily intake of adequate quantity of milk.

Healthy Teeth: Drinking milk would give excellent dental health, as milk protects the enamel surface against acidic substances.

Rehydration: Fluids are an integral part of human body. The body needs to be replenished with liquids at regular intervals. Milk contains a good quantity of water molecules and is considered the best fluid for rehydration.

Skin Care: Milk and milk products are used in a number of cosmetic preparations that help in giving you a ‘peach and milk’ complexion.

Slim Body: People who are known to consume diary products and milk do not gain excess weight. In fact milk tends to make you slimmer, as whole milk contains only 4 percent of fat and skimmed milk contains even lesser percent of fat.

Improving Diet and Vitamin Intake: According to medical research, drinking milk considerably improves our intakes of vital minerals and vitamins.

Wholesome Food: It contains a whole lot of vitamins and minerals to keep you fit, healthy and strong. A glassful of milk contains vitamin A & B for good eyesight and increases RBC count, carbohydrates for vitality and energy, potassium for proper nerve function, magnesium for muscular function, phosphorous for energy release, protein for body repair and growth.

Juices and their Health Benefits

There is a unique combination of vitamins, minerals and other healthy substances in each juice. You just need to know what juice to choose to treat your health problems.

Apple juice helps with obesity and diabetes, cardiovascular diseases, liver and kidney diseases, rheumatism, atherosclerosis, gallstones and kidney stones, chronic colitis, gout and dysentery. It is very good for people with high mental activity.

Carrot juice improves vision, strengthens your body and helps you recover after severe disease or mental or physical exhaustion. It heals stomach ulcers and helps with anemia, cancer and tuberculosis. Carrot juice will increase your appetite and strengthen your teeth and your immune system.

Cherry juice helps with constipation, improves your metabolism, strengthens your immune system, increases your appetite and is used to clear your throat if you cough.

Cucumber juice returns blood pressure to normal and improves the health of your teeth, gums, nails and hair. It is used as a diuretic. A mix of cucumber juice and carrot juice will help with rheumatism and will prevent atherosclerosis and parodontosis. The mix will also improve your memory.

Grape juice helps with fatigue and stress. It cleanses kidneys and the liver and lowers cholesterol.

Grapefruit juice is a natural remedy for insomnia. It lowers cholesterol and returns your blood pressure to normal.

Orange juice is a powerful natural anti carcinogenic and anti cancerous remedy.

Pear juice has anti inflammatory effect and helps with kidney stones.

Pineapple juice is good for the kidney and liver function and has bromelain that is a natural fat burner and helps to rejuvenate your body. Also, pineapple juice is recommended for treating angina.

Pomegranate juice is great for recovering after serious disease or surgery and helps with anemia.

Watermelon juice is great with treating edemas connected to cardiovascular and kidney problems.

Health Benefits of Oranges

Oranges are a rich source of vitamin C. Besides this vitamin, it contains other important nutrients too.

Health Benefits of Oranges:

Nutritive value:

Oranges are packed with flavonoids and Vitamin C. When eaten whole, the pith provides anti-cancer agents and important bioflavonoids. Oranges are rich in fiber too. Oranges are also rich in Vitamin A and B, iron, chlorine, manganese, zinc, sodium, phosphorous, iodine, calcium, folic acid, potassium, pectin, beta-carotene and amino acids.

Optimal health:
An orange is said to have about 170 phytonutrients and over 60 flavonoids with anti-tumor, anti-inflammatory, blood clot inhibiting and antioxidant properties. All these properties help to promote overall health.

Arteriosclerosis:
The vitamin C in oranges can prevent hardening of the arteries and thus, prevent arteriosclerosis.

Preventing cancer:
Orange is rich in a compound called liminoid, which combats cancers of the colon, stomach, breast, lung, skin, and mouth. The vitamin C in oranges has antioxidant properties, which fights free radicals in the body.

Prevents cholesterol:
Orange peels have alkaloid synephrine, which can cut down the production of cholesterol in the liver. The antioxidant elements in oranges combat oxidative stress that oxidizes the LDL in the blood.

Good cardiac health:
The vitamins and flavonoids in oranges reduce the risk of cardiac problems. The hesperidin flavonoid can bring down high blood pressure.

Good for constipation:
The alkaline properties in the orange stimulate the digestive juices, thus, reliving constipation.

Strengthens the immune system:
Vitamin C stimulates the white cells in the blood that are responsible for fighting infections.

Prevents kidney stones:
If you drink orange juice regularly, then this can reduce the chances of forming calcium oxalate stones in your kidneys.

Prevents stomach ulcers:
The vitamin C in oranges can prevent peptic ulcers and can also cut down the chances of stomach cancer.

Prevents viral infections:
Polyphenols in oranges can protect you from viral infections.

Glowing skin:
Oranges protect the skin from damage caused by free radicals. Thus, helping you look young and glowing.

Health Benefits of Cucumber

Cucumber is very high in water and very low in calories. It is an excellent source of potassium, vitamin C and folic acid (only if it is unpeeled).

Health Benefits of Cucumber:

Acidity:
The alkalinity of the minerals in cucumber juice effectively helps in regulating the body's blood pH, neutralizing acidity. The juice is also soothing for the treatment of gastric and duodenal ulcers.

Blood pressure:
Like celery, this colorless drink can help regulate blood pressure because of its minerals and traces of sodium.

Building connective tissues:
The excellent source of silica contributes to the proper construction of connective tissues in our body as in the bones, muscles, cartilage, ligaments and tendons.

Cooling:
During dry and hot weather, drink a glass of cucumber + celery juice. It wonderfully helps to normalize body temperature.

Diuretic:
Cucumber juice is diuretic, encouraging waste removal through urination. This also helps in the dissolution of kidney stones.

Fever:
The temperature regulating properties in cucumber juice makes it a suitable drink when you have a fever.

Inflammation:
Cucumber can help counter uric acids that are causing inflammation in joints. When cucumber is taken it does its cleaning work at the joints, thus stirring up pain as it eliminates the uric acid. This means it also help other inflamed conditions like arthritis, asthma and gout.

Hair growth:
The silicon and sulfur content in cucumber juice makes it especially helpful in promoting hair growth. Drink it mixed with carrot, lettuce or spinach juice.

Puffy eyes:
Some people wake up in the morning with puffy eyes, probably due to too much water retention in the body. To reduce the puffiness, lie down and put two slices of cucumber on the eyes for ten minutes.

Skin conditions:
The high amount of vitamin C and anti-oxidants in cucumber makes it an important ingredient in many beauty creams for treating eczema, psoriasis, acne etc.

Sunburn:
When there is a sunburn, make cucumber juice and rub it on the affected area for a cooling and healing effect.

Water retention:
It supplies the necessary electrolytes and restores hydration of the body cells, thus reducing water retention.

How to Avoid Eyestrain While Working at a Computer

Eye strain while working at computer is a very common problem. Serious eye strain can cause a number of other problems from short term head and neck aches to long term conditions like Myopia. Here are a quick tips to save your eyes.

1 Position screen so light doesn't bounce off and create a glare. You can also put an antiglare shield on the screen.

2 Turn up the contrast to minimize strain on your eyes.

3 Light your work area well. Use full spectrum bulbs. They duplicate natural sunlight and are easier on the eyes.

4 Keep brightest lights over to the side if possible. Turn off overhead lighting. Close blinds so that sunlight doesn't glare on your screen.

5 Don't forget to blink. Blinking keeps eyes moistened.

6 Position your monitor 18 to 30 inches from your eyes.

7 Keep screen clean and properly focused.

8 Take frequent "eye breaks". Take a 20 second break every 20 minutes and just stare into the distance. Keep your eyes off the screen.

9 Rest your eyes by covering them with your palms. Keep them in complete darkness for a minute.

10 Keep frequently used paper documents in a holder that attaches to the monitor. This keeps your eyes from having to move up and down.

11 Adjust your glasses or contacts for the computer. Sometimes your prescription may not be suitable for computer work.

12 Keep your keyboard positioned directly in front of monitor.

13 Get up and move around at least every two hours. It gives your eyes a break, as well as the rest of your body.

Health Benefits of Grapes

Grapes are rich sources of vitamins A, C, B6 and folate in addition to essential minerals like potassium, calcium, iron, phosphorus, magnesium and selenium. Grapes contain flavonoids that are very powerful antioxidants, which can reduce the damage caused by free radicals and slacken aging.

Grapes have vitamins, minerals, fiber and even proteins and could play an important role in ensuring a healthy and robust life.

Benefits: Some of the health benefits of grapes include the following:

• Asthma: Due to its eminent therapeutic value, grapes can be used for cure of asthma. It increases the moisture present in lungs.

• Heart diseases: Grapes increase the nitric oxide levels in the blood, which prevents blood clots thereby reducing the chances of heart attacks. In addition the antioxidant present in grapes prevents the oxidation of LDL cholesterol, which blocks the blood vessels.

• Constipation: Grapes are very effective in overcoming constipation. They are considered as a laxative food, as they contain organic acid, sugar and cellulose. They also relive chronic constipation by toning up intestine and stomach.

• Indigestion: Grapes play an important role in dyspepsia. They relive heat and cure indigestion and irritation of the stomach. They are also preferred as they constitute a light food.

• Fatigue: Light and white grape juice replenishes the iron content present in the body and prevents fatigue. Drinking grape juice also provides you with instant energy. The anti-oxidants present in grapes also provide the needed boost to your immune system.

• Kidney disorders: Grapes can substantially reduce the acidity of the uric acid and helps in the elimination of the acid from the system, thereby reducing the work pressure of kidneys.

• Macular degeneration: Grapes can prevent the age related loss of vision or macular degeneration. Three servings of grapes a day can reduce the risks of macular degeneration by over 36 %.

• Prevents cataract: Flavonoids present in grapes have antioxidants, which can reduce and fight the damage caused by free radicals such as cataract apart from cardiovascular diseases, cancer, and age related problems.

• Blood cholesterol: Grapes contain a compound called pterostilbene, which has the capacity to bring down cholesterol level. Saponins present in grape skin can also prevent the absorption of cholesterol by binding with it.

• Antibacterial activity: Red grapes have strong antibacterial and antiviral properties and can protect you from infections.
  

• Anticancer properties: Grapes are found to have strong anti cancer properties due to the anti-inflammatory effect of resveratrol present in grapes. It is particularly effective in colorectal cancer and breast cancer.
  

The Health Benefits of Laughter

Research has shown health benefits of laughter ranging from strengthening the immune system to reducing food cravings to increasing one's threshold for pain. There's even an emerging therapeutic field known as humor therapy to help people heal more quickly, among other things. Humor also has several important stress relieving benefits.

Stress Management Benefits of Laughter:

• Hormones: Laughter reduces the level of stress hormones like cortisol, epinephrine (adrenaline), dopamine and growth hormone. It also increases the level of health-enhancing hormones like endorphins, and neurotransmitters. Laughter increases the number of antibody-producing cells and enhances the effectiveness of T cells. All this means a stronger immune system, as well as fewer physical effects of stress.

• Physical Release: Have you experienced the cleansed feeling after a good laugh? Laughter provides a physical and emotional release.

• Internal Workout: A good belly laugh exercises the diaphragm, contracts the abs and even works out the shoulders, leaving muscles more relaxed afterward. It even provides a good workout for the heart.

• Distraction: Laughter brings the focus away from anger, guilt, stress and negative emotions in a more beneficial way than other mere distractions.

• Perspective: Studies show that our response to stressful events can be altered by whether we view something as a 'threat' or a 'challenge'. Humor can give us a more lighthearted perspective and help us view events as 'challenges', thereby making them less threatening and more positive.

• Social Benefits of Laughter: Laughter connects us with others. Also, laughter is contagious, so if you bring more laughter into your life, you can most likely help others around you to laugh more, and realize these benefits as well. By elevating the mood of those around you, you can reduce their stress levels, and perhaps improve the quality of social interaction you experience with them, reducing your stress level even more!

10 Health Benefits of Bananas

Bananas consist mainly of sugars (glucose, fructose and sucrose) and fiber, which makes them ideal for an immediate and slightly prolonged source of energy

1. Ulcers:
Bananas are a great food for ulcer patients. Bananas lower the levels of acid in gastric juices in the stomach, and build a protective coating inside the stomach.

2. Minor burns:
Bananas can provide pain relief from minor burns and other wounds. The best way to accomplish this is to mash up the inside of a banana, then wrap it in a cloth or paper towel and place it on the burnt area. Pain relief should begin quite soon.

3. Energy:
Sugar provides the body energy and bananas have three types of natural, healthy sugars: fructose, glucose and sucrose. So get a little pep in your step by starting your day of with a banana.

4. Anemia:
Anemia is the most common of blood disorders, usually being a decrease in the normal number of red blood cells. The iron in bananas helps stimulate the growth of hemoglobin in the body, which can help with anemia.

5. Blood pressure:
Bananas are also quite high in potassium, which can help to reduce blood pressure (and possibly help against all heart disease). The potassium in bananas helps to combat sodium, which is a big no-no for those with heart conditions and high blood pressure.

6. Stroke:
According to a study in The New England Journal of Medicine, eating bananas as a part of regular diet can reduce the risk of death by strokes by as much as 40%.

7. Cramping:
Potassium in bananas is also good for cramping, allowing the body’s muscle to more freely contract and expand. This is especially important for the athletic.

8. Constipation:
Bananas are a natural, light laxative, allowing the body to deal with constipation without turning to diarrhea. It’s all that natural fiber found in bananas that helps with this trick. But if you have serious health concerns, always consult a doctor.

9. Depression:
Believe it or not, bananas are great for lifting ones mood. Bananas contain tryptophan, a mood leveling protein also found in turkey. And like chocolate, bananas contain norepinephrine and serotonin, which can help one relax. Also, the vitamin B in bananas helps to calm the nervous system.

10. Smoking:
Bananas can even help those who are trying to stop smoking. The combination vitamins A1, C, B6 and B12 in bananas, along with all that potassium, helps those who are trying to quit smoking from nicotine withdrawal.

Health Benefits of Apples

Apart from the rich taste and pleasant look, apple is also known to give a great number of

health benefits. By eating an apple a day, you can protect yourself from a great number of ailments.

The health benefits of apple includes the following:

• Digestion: Apples being rich in fiber helps in digestion. Regular consumption of apples ensures smooth bowel movements and helps in preventing constipation and stomach disorders.

• Anaemia: Apples are useful in treating anaemia as it is rich in iron. Anaemia is the deficiency of hemoglobin in the blood which can be increased with the intake of iron rich diet such as apples.

• Weakness: Apples are known to remove weakness and add vigour and vitality of weak people. It is, therefore, often given to patients to help them recover fast from their illness. If you want to gain weight, apple should be a part of your diet daily. It also helps in detoxifying the body and improve the overall health.

• Dental Care: Eating apple helps in cleaning teeth and gum. It reduces the incidence of cavities in teeth. When you eat apples, the fiber in it cleanses the teeth, while the antiviral properties of the fruit keep bacteria and virus away.

• Heart Disease: Apple lowers the level of cholesterol and hence it is beneficial for the heart.

• Rheumatism: Patients who are suffering from rheumatism find apples very useful as it aids in the healing process.

• Eye Disorders: Apples are believed to make the eyes strong and improve eye-sight. It also helps in treating night blindness.

Apples also help in treating gout, and dysentery. Recent research has also revealed that apples have chemicals such as flavanoids and polyphenols which can help fight cancers. It is therefore, rightly, said - An apple a day keeps the doctor away.

When you buy apples make sure they are firm. Dont buy apples that have wrinkles as such apples would have lost most of their health benefits and nutritional value.