Apples have been used in multiple idioms: ‘the apple of my eye’, ‘the apple never falls far from the tree’ and, probably most famously, when it comes to nutrition anyway, ‘an apple a day keeps the doctor away’. Apples certainly have anecdotal celebrity, and maybe this is due to their myriad health benefits. Firstly, apples are one of the best sources of pectin, a non-digestible fibre, which can have positive effects on gut health, helping to keep things moving along. Pectin also encourages the growth of beneficial gut bacteria; and supports these microbes to produce butyrate, an important antiinfiammatory substance that is necessary for the health of cells in our colon, and has a protective role for our immune system.
Secondly, apples are a rich source of many diff erent polyphenols, types of antioxidant compounds, that can also have a ‘feeding’ effect for gut bacteria. One of these antioxidants is quercetin, which may support the immune system and, since apples also contain vitamin C, this can have a twofold impact on potentially enhancing immunity. Both pectin and polyphenols found in apples have been associated with improved lipid metabolism, meaning healthier cholesterol levels and overall cardiovascular functioning. There has also been a link between apples and better blood sugar regulation that can help with weight management. However, try to eat organically grown apples as they are one of the fruits with the highest use of pesticides when farmed otherwise.