Benefits of Apples and Their Effects on the Body

Apples are an excellent source of fiber

Apples, with their high nutritional value from vitamins, organic acids, and minerals, have been shown in numerous studies to prevent the occurrence of many diseases when consumed regularly. A study conducted in the US found that a substance called 'triterpenoids' in apple peel inhibited the proliferation or killed cancer cells in a laboratory setting. As we have mentioned in previous articles, the phytonutrients in apples help regulate your blood sugar. Recent research has shown that apple polyphenols help prevent sudden spikes in blood sugar through various mechanisms. Flavonoids like quercetin found in apples can inhibit enzymes such as alpha-amylase and alpha-glucosidase. Since these enzymes play a role in breaking down complex carbohydrates into simple sugars, your blood sugar has simpler sugars to cope with when these enzymes are inhibited. Additionally, apple polyphenols have been shown to reduce glucose absorption from the digestive system; stimulate the pancreas's beta cells to secrete insulin; and increase glucose uptake in the blood by stimulating insulin receptors. All of these mechanisms triggered by apple polyphenols can make it easier to regulate your blood sugar. 

Apples destroy bacteria

While apples are not an excellent source of fiber (they are a "good" source in our WHFoods Rating System), the fiber in apples, combined with other apple nutrients, can provide health benefits that you might not otherwise achieve. Just think of a much higher amount of dietary fiber. These health benefits are particularly important in preventing heart disease through the healthy regulation of blood lipid levels. Recent research has shown that consuming apples in their whole food form can significantly lower many of our blood lipids. The lipid-lowering effects of apples have traditionally been attributed to their soluble fiber content, and particularly to their polysaccharide component known as pectins. However, as we know, whole apples contain only about 2-3 grams of fiber per 3.5 ounces, and pectins make up less than 50% of this total fiber. Nevertheless, it has been shown that these relatively modest amounts of pectins found in whole apples interact with other apple phytonutrients to provide us with blood lipid-lowering effects that are more commonly associated with higher intakes of soluble fiber. In recent comparisons with laboratory animals, it was shown that the blood lipid-lowering effects of whole apples were greatly reduced when whole apples were removed from the diet and replaced with pectins alone. In summary, fiber alone does not explain the cardiovascular benefits of apples, but rather the interaction of fiber with other phytonutrients in this wonderful fruit. If you want the full cardiovascular benefits of apples, the whole food form is what you should choose. Only this form can provide you with these unique fiber plus phytonutrient combinations. Studies on laboratory animals have shown that apple consumption destroys two types of bacteria in the large intestine (Clostridiales and Bacteriodes). As a result of these bacterial changes, the metabolism in the large intestine also changes, and many of these changes have provided health benefits.