You may have heard that an apple a day keeps the doctor away, but did you know that there are many other reasons to eat apples? Here are some of them:
Prebiotics
Eating fresh-cut apple wedges coated with prebiotic fibres may help your gut thrive. Teagasc researchers have created a variety of fresh-cut apple wedges that contain the fibres oligofructose, inulin, and alginate. These substances are essential for human nutrition and are recommended by dietary guidelines. In this article, we’ll look at why prebiotics in apples are beneficial for the human gut.
There are several benefits of eating raw fruits and vegetables, including prebiotics. These substances help the digestive system by increasing the amount of bioactive compounds and volatiles in foods. One of these benefits is improved sensory acceptance of apple processed foods. While it’s still unclear what these microbes do, they are beneficial for a variety of functions. For example, prebiotics in apples may reduce water loss in food matrix, promote the survival of probiotic bacteria, and improve shelf-life.
Antioxidants
Researchers have cited apples as a valuable source of antioxidants. According to one recent study, apples were the second-best antioxidant source. This fruit ranked second in total concentration of phenolic compounds. Free phenolics in apples are more easily absorbed into the bloodstream, which may explain their high antioxidant activity. However, further research is needed to determine which components of apples have the most antioxidant activity. Here are a few benefits of apples.
Researchers have identified several polyphenols found in apples that contribute to their antioxidant activity. These include epicatechin and procyanidin B2. These polyphenols contribute 60 percent of the apple’s antioxidant activity in both the peel and flesh. The study also noted that Red Delicious and Northern Spy apple varieties had higher antioxidant activity than other apples. Interestingly, procyanidins were found to be more effective in protecting against oxidative stress, a condition associated with neurodegenerative disorders such as Alzheimer’s disease.
Fiber
Apples contain both soluble and insoluble fiber. Apples have a high water content and contain no fat, making them an ideal snack for those watching their waistline. They are also packed with fiber and flavonoids, which can help reduce inflammation and alleviate allergy and asthma symptoms. And because apples are filled with fiber, they help in weight loss by filling you up for longer. In fact, they can help you avoid binge eating.
While they may not be the most delicious treat, they contain plenty of fiber. Just one medium apple has 4 grams of fiber. Other high-fiber foods may have more fiber, but apples can help you reach your fiber goals. Adding fiber to foods is an excellent way to improve the taste and quotient of a healthy diet. While fiber can be found in a variety of forms, apples are especially rich in pectin.
Pectin
Studies have shown that pectin in apples can improve blood sugar levels and reduce cholesterol. This soluble fiber helps to maintain the health of the gut by regulating the body’s use of sugars and cholesterol. The soluble fiber may also improve your immune system, since it increases the production of interleukin-4, which stimulates T-cells that play a crucial role in fighting infections. In addition, pectin in apples may also help to regulate blood pressure, which is another risk factor for heart disease.
The compound pectin is found in a wide variety of foods, including apples. It can be added to jams and preserves as a dry mix or fruit extract. It takes just 10 minutes to make strawberry jam with pectin, whereas jam without it can take up to four times as long to prepare. Jam without pectin is much darker and cooks much slower. Pectin also changes the flavor of the jam.
Carcinogens
The natural wax on apples contains fifty individual components, which belong to half a dozen chemical groups. Ursolic acid is a major cyclic component, which is highly water-repellent. The substance inhibits the growth and reproduction of various types of cancer cells. Other chemicals in apples may serve as bioactive compounds or antitumor agents. Despite these claims, scientists still continue to debate the role of these compounds in the development of cancer.
According to the Environmental Working Group (EWG), 80 percent of apples contain traces of a banned pesticide, known as diphenylamine. This substance belongs to a family of carcinogens, and its use has been banned by European regulators since 2012. But the Environmental Working Group recommends that consumers purchase organic apples whenever possible to avoid exposing themselves to potentially harmful chemicals. And you should consider the benefits of eating more fresh fruits and vegetables instead of juice.
Anti-inflammatory properties
Apples contain a variety of phytonutrients, including vitamin C and quercetin, which have been linked to optimal health. These compounds are found in the apple peel and have powerful anti-inflammatory and antioxidant properties. In fact, studies from the University of Iowa showed that eating apples has a positive effect on muscle atrophy in mice. The study found that the mice who were given the apple extract did not show as much muscle atrophy as mice that had standard diets.
The antioxidants in apples inhibit enzymes that break down complex carbohydrates into simpler carbs, thereby reducing glucose absorption in the intestine. This may help explain why an increase in consumption of apples has been associated with a reduced risk of developing lung and breast cancer. Furthermore, apple juice is thought to reduce the risk of various types of cancer. However, further research is necessary to confirm these findings. But these studies are only the tip of the iceberg for the anti-inflammatory properties of apples.