It’s believed that apples have a positive effect on the healthy bacteria in our gut, providing us with an easier way of maintaining our weight.
“There’s scientific evidence to suggest that apples are one of the healthiest things a person can eat. It goes to show that eating healthily can be both simple and cost-effective.”
What’s sweet and delicious, completely free of chemicals and additives, easy to store, cheap, and one of the best things for our diet, body, and soul? The answer, of course, could only be the charming yet humble apple. The clichéd adage “an apple a day keeps the doctor away” can now be supported with scientific evidence. Including apples in your diet can counteract several common diseases and illnesses, reduce harmful inflammation, and is also likely to help in maintaining a healthy weight. The fact that locally sourced apples are also eco-friendly and that most people, including children, take a shine to them earns them their place in a healthy diet. In addition, they’re incredibly versatile: either eaten in their purest form, chopped into a salad, smeared with peanut butter, or sliced as a decorative topping to a bowl of porridge or yoghurt. Personally, I felt elated when I harvested this year’s crop of home-grown apples, which will hopefully last a good while into the autumn months. They’ll naturally find their way into our daily routine, not least featuring in our weekend desserts.
“In a study from the prestigious Cornell University in the US, it was demonstrated how one unpeeled apple has the same antioxidant effect as 1,500mg of vitamin C. Alternatively, an orange, which is thought to have a high content of vitamin C, only contains 60mg.”
Full of essential nutrients that promote health
An apple contains very few calories yet is full of essential fibres; vitamins, including vitamin C; minerals, such as potassium; and powerful antioxidants that benefit our body. By eating apples regularly and digesting all these important nutrients, you’ll help to strengthen your cardiovascular system. Soluble fibres help lower cholesterol, and antioxidants help to regulate blood pressure, as well as help to counteract inflammation. The high antioxidant and fibre content of apples, in addition to their low glycemic index (GI), i.e., their effect on blood sugar, is believed to be the underlying factor behind the belief that apples can reduce the risk of type 2 diabetes. Fruit contains properties that are thought to reduce the risk of various types of cancer; this is done, in part, by the antioxidants protecting the cells’ genetic material (DNA) from damage. Furthermore, a connection has been observed between the regular consumption of apples and a lower risk of lung and colon cancer.
Apples are believed to help us maintain a healthy weight
One of the latest findings surrounding the benefits of apples supports the idea that they can help us to more easily maintain a healthy weight. This is believed to be due to apples contributing towards a good environment for our intestinal bacteria. The knowledge surrounding the importance of having an array of good intestinal bacteria is growing exponentially. It’s fascinating to read about their effect on the body and its functions. One area that’s being researched is the effect that these bacteria have on our weight. So, it’s not just about what we eat or how we exercise, but also the composition of our intestinal bacteria. One particular fibre found in apples is called pectin which acts as a so-called prebiotic, meaning it provides nourishment for the good intestinal bacteria and benefits our digestion. These bacteria form a type of fatty acid that can affect factors such as appetite, weight gain, and our immune system. Another fascinating factor is the belief that certain bacteria absorb energy easier and contribute to its storage in the body as fat. Our composition of intestinal bacteria can be attributed to the reason why it’s easier for some people to maintain their weight whilst others’ weight fluctuates. This is an area of research that we will hear far more about in the future.
My advice:
Make apples a natural part of your daily diet. And remember that most of the fibre and antioxidants are contained within the skin, so avoid peeling them. Unfortunately, apples can be sprayed heavily with pesticides so it’s important to rinse them before consumption. It’s always best to buy organic if you’re able to.
