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Once viewed as a forbidden fruit, the humble apple is now recognised as a powerful aid for human health.
Scientific research has unveiled the remarkable nutrients, antioxidants, and plant compounds packed inside apples. These elements impact everything from blood pressure, cholesterol and digestion to potentially reducing the risk of neurodegenerative diseases.
The once-forbidden apple is being redeemed as a valuable tool for longevity and vitality. We'll explore the latest findings that transform our view of this ancient fruit from a mere snack to a health-promoting superfood.
Apples are a powerhouse of nutrients, rich in fibre vitamins, and notably, flavonoids. These flavonoids, primarily found in apple skins, are plant-based compounds that act as natural defence mechanisms against environmental stressors.
When we consume these flavonoids, our bodies can harness similar protective benefits.
One of the key ways flavonoids benefit our health is by boosting the production of nitric oxide, a molecule crucial for regulating blood pressure and maintaining blood vessel health.
Dr. Catherine Bondonno's research at Edith Cowan University in Western Australia has demonstrated that consuming apples, especially with the skin on, can lead to improved blood vessel function and reduced blood pressure within hours of intake [1].
Dr. Bondonno's study, which tracked over 1,400 Australian women for 15 years, found that consuming just one apple daily was linked to a 35% reduced risk of mortality. This simple act of eating an apple can bolster gut health, support cardiovascular function, and even enhance cerebral blood flow.
While eating two apples a day has been shown to have a significant improved on blood cholesterol levels[2].
Apples can help weight management efforts through their low calorie content and high fibre[6].
The pectin fibre delays stomach emptying, promoting longer feelings of fullness after eating an apple. Antioxidants in apples may also help regulate appetite hormones like leptin[7].
Some studies suggest apples can boost calorie burn and prevent metabolic slowdown during weight loss[8]. Incorporating apples into a balanced diet can be a simple way to support healthy weight goals.
While flavonoids have garnered much attention, the fibre in apples plays an equally crucial role in our health. This fibre, particularly the insoluble type, aids in digestion and can influence how our gut processes the flavonoids.
As Dr. Bondonno explains, the fibre reduces flavonoid absorption in the small intestine, allowing more to reach the large intestine where they're broken down by gut bacteria.
Both flavonoids and fibre have been shown to increase the quantity of beneficial bacteria in our gut while reducing harmful ones. The pectin in apples acts as a "prebiotic," nourishing health-promoting "good" gut bacteria like Lactobacilli and Bifidobacteria.
These bacteria can combat inflammation and ward off disease-causing organisms.
In addition to their benefits for heart health and digestion, recent studies have shed light on the potential cognitive benefits of apples. A 2022 study published in the journal Nutrients found that higher apple consumption was associated with better cognitive performance and a lower risk of cognitive decline in older adults [4].
The researchers suggested that the antioxidants and anti-inflammatory compounds in apples may play a role in preserving cognitive function.
Furthermore, a 2021 review published in the Journal of Alzheimer's Disease highlighted the potential neuroprotective effects of apple-derived compounds, such as flavonoids and phytochemicals, in preventing or slowing the progression of neurodegenerative diseases like Alzheimer's [5].
While more research is needed, these findings suggest that incorporating apples into our diets may have far-reaching benefits for brain health.
While the colour of an apple might indicate its anthocyanin content, determining its flavonoid content based solely on hue can be challenging. However, studies have identified varieties like the Pink Lady and Golden Delicious as particularly rich in flavonoids.
And if you love a hot apple pie or crumble, there's good news: Cooking apples doesn't lose their beneficial flavonoid content when cooked.
Apples offer a wide array of health benefits - from supporting cardiovascular health and aiding digestion to potentially reducing cognitive decline and neurodegenerative diseases.
Remarkably, these nutritional superfoods are inexpensive and readily available to everyone. Incorporating an "apple a day" into our diets is a simple step we can all take towards better overall health and longevity.
1. How many apples should I eat per day for optimal health benefits?
While even one apple per day can provide health benefits, studies suggest eating two apples daily may have more pronounced effects, particularly on cholesterol levels.
2. Should I eat apples with or without the skin?
It's best to eat apples with the skin intact. A significant portion of the beneficial flavonoids and fibre in apples is found in the skin.
3. Are some apple varieties healthier than others?
While most apple varieties are nutritious, some like Pink Lady and Golden Delicious are known to be higher in health-promoting flavonoids based on research studies.
4. Does cooking apples destroy their nutrients?
No, the beneficial compounds in apples like flavonoids are not significantly reduced by cooking methods like baking or boiling. So cooked apples retain most of their nutritional value.
This article is for general information only and is not intended to treat or diagnose medical conditions. If in doubt please check with your GP first.
Reference:
[1] Bondonno, C. et al. "Apple intake is inversely associated with all-cause and disease-specific mortality in elderly women." Public Health Nutrition, 2016.
[2] "Two apples a day lower serum cholesterol and improve cardiometabolic biomarkers in mildly hypercholesterolemic adults: a randomized controlled trial." American Journal of Clinical Nutrition, 2019.
[3] Hyson, D. A. "A comprehensive review of apples and apple components and their relationship to human health." Advances in Nutrition, 2011.
[4] Alkazemi, D., & Liu, M. (2022). Association of Apple Consumption with Cognitive Function and Cognitive Decline Among US Adults. Nutrients. 2021 Nov; 13(11): 3728.
[5] Identification of Natural Compounds of the Apple as Inhibitors against Cholinesterase for the Treatment of Alzheimer’s Disease: An In Silico Molecular Docking Simulation and ADMET Study: Nutrients 2023, 15(7), 1579
[6] Burton-Freeman, B. M. (2000). Dietary fiber and energy regulation. The Journal of Nutrition.
[7] Effect of pectin on gastric emptying and gastroduodenal motility in normal subjects. Gastroenterology 1987 Feb;92(2):486-92.
[8] Weight Loss Associated With Consumption of Apples: A Review. J Am Coll Nutr. 2018 Sep-Oct;37(7):627-639