An apple a day may appear excessive, yet the fruit that is currently dominating the market in America, known for its abundance in orchards across the nation, is endowed with a plethora of health benefits. Here, we delve into the insights provided by nutrition experts regarding the nutritional value of apples.
They Promote Gut Health.
Apples are abundant in dietary fiber, a complex carbohydrate that our bodies cannot digest independently. This fiber serves as nourishment for numerous bacteria species residing in our gastrointestinal tracts. These bacteria play a significant role in our health, influencing various aspects such as cancer risk, weight management, and mood.
Research has demonstrated that a diet rich in fruits and vegetables, including apples, can increase the presence of beneficial bacteria in the gut while reducing the levels of harmful bacteria. Marie van der Merwe, a nutrition scientist at the University of Memphis, has highlighted this beneficial effect.
Furthermore, apples contain a variety of beneficial bacteria themselves. Although this is true for many fruits and vegetables, a study has indicated that apples harbor a more diverse bacterial population compared to others. Upon consumption, some of these bacteria may become part of an individual's microbiome, with apples acting as both a probiotic and a prebiotic.
They Support Heart Health.
Apples are a significant source of pectin, a type of dietary fiber that plays a crucial role in maintaining healthy cholesterol levels. A study conducted in 2012 involved 160 postmenopausal women who were divided into two groups. One group consumed 75 grams of dried apples daily for a year, equivalent to approximately two medium-sized apples, while the other group consumed prunes. After six months, the women who consumed apples showed a 13% reduction in total cholesterol and a 24% decrease in LDL cholesterol, compared to the prune group, which experienced a 3.5% reduction in total cholesterol and an 8% decrease in LDL cholesterol.
Additionally, apples are among the leading dietary sources of polyphenols, which are small molecules with significant health benefits. Certain polyphenols, known as flavonoids, are particularly effective in stimulating nitric oxide production. Nitric oxide is a gas that facilitates the dilation of blood vessels, which is beneficial for blood pressure management, as Nicola Bondonno, a postdoctoral researcher at the Danish Cancer Institute and coauthor of several apple-related studies, has explained.
Reducing Chronic Inflammation:
The presence of polyphenols in apples has been shown to diminish inflammation, and this reduction, in turn, may contribute to a decreased risk of developing various diseases. A research study, conducted in August and involving health data from over 119,000 individuals spanning nearly two decades, was particularly insightful. This study included comprehensive records of participants' dietary intake over a period of 24 hours, on five distinct occasions. It was discovered that individuals who reported consuming over two apples daily, as documented in their meal logs, experienced a 30% reduced risk of developing chronic obstructive pulmonary disease (COPD) in the future. "Our findings indicated benefits even with dietary intake as low as half a serving a day," noted Aedin Cassidy, the chair of nutrition and preventive medicine at Queen's University Belfast and a co-author of the study. Furthermore, the study suggested that the link between consuming apples and a decreased risk of developing COPD was associated with a notable reduction in inflammatory markers.
Appreciation and Consumption of Apples:
Apples provide the most nutritional value when their skin is left intact, as this is where the polyphenols, notably rich in fiber, are found. Bondonno further advised thorough washing of apples prior to consumption to prevent any potential exposure to pesticides.
Generally, apples with a darker color display a greater variety of polyphenols. However, the most critical factor in maximizing the intake of these beneficial compounds is the consumption of various apple varieties. Van der Merwe emphasized this point, suggesting that diversity in apple varieties is key to ensuring the absorption of a broad spectrum of polyphenols.
