Apples: Malus Domestica Borkh
An apple a day keeps the doctor away!
We have all heard this saying—something that seems so mundane yet very complex. In this section, we will discuss the vital nutrients in apples and how they may potentially affect our well-being in a positive light.
Constituents:
Apples are rich in minerals, vitamins, and flavonoids—to elaborate, apples contain vitamins C, B6, and E and are also rich in zinc, copper, manganese, calcium, nitrogen, potassium, magnesium, and iron.
They also have malic acid, tartaric acid, and citric acid, which help with digestion.
Apples are also rich in both soluble and insoluble fiber.
Apples are rich in polyphenols that are rich in antioxidant potential and maintenance of health. These polyphenols include flavonols, hydroxycinnamic acids, dihydrcalcones, quercetins, and anthocyanins.
Immune system modulation and anti-inflammatory effects:
Inflammation and oxidative stress all play a role in affecting our immune system in a harmful way.
Apples, being rich in polyphenols, have a host of antioxidant activities that can help combat these processes.
Reactive oxygen and nitrogen species are vital in these inflammatory processes; the anti-inflammatory activities of the polyphenols help tone down these mechanisms.
Vitamin C and E and reduced glutathione are known to participate in the antioxidant process.
Apples are polyphenol-rich foods that can help protect against cancer.
They can also negatively affect cancer cells by inducing cell cycle arrest, inhibition of cancer cell migration, and invasion.
A phytonutrient called phloretin present in apples has good anticancer activities.
Gastrointestinal and anti-obesity effects:
Apples can have a positive effect on the gut microbiota—the healthy organisms in our gut that participate in the maintenance of health.
The pectin and proanthocyanidins in apples play a vital role in this mechanism.
Animal studies in mice show that apple consumption decreases the incidence of obesity.
They can also help prevent metabolic syndrome.
The pectin in apples can increase the growth of a commensal bacteria called Faecalibacterium prausnitzii that promotes anti-inflammatory effects.
Anti-diabetic effects:
Apples are rich in sugar but have a lower glycemic index; however, consumption should be discussed with your health care professional.
They have anti-diabetic properties that are related to their antioxidant potential and anti-inflammatory activities.
They can also possibly induce beige adipocytes that are more metabolically active and more beneficial for metabolic health.
Apples help combat metabolic stress and oxidative damage and decrease insulin resistance.
From this discussion, we realize that there is a lot of truth in the phrase “an apple a day keeps the doctor away." As always, I wish that you keep your health in center focus and live long and strong!
