Apple is the fruit which is available throughout the year in different colors (red, green and yellow) and flavors. It has numerous health benefits. As we all heard the expression about the apple is that, “AN APPLE KEEPS YOU DOCTOR AWAY.” Is it really true? Will it boost your long-term health? One of the most important recent developments for apple juice use as rehydration therapy in gastroenteritis and vomiting (mild dehydration). Now the question is that will it work in dehydration? Here in this article, I will explore briefly about health and nutraceutical benefits of apples. Let’s check out,
WHAT IS NUTRITIONAL VALUE OF APPLE?
About 85 % water, fiber (pectin), glucose, fructose and sucrose as carbohydrates, small amount of fat and protein, Vitamins A, B6, K and C, minerals as potassium, magnesium and calcium, flavonoids as quercetin and catechin, epicatechin, phloridzin, fisetin, chlorogenic acid
HOW APPLES BOOST BONE HEALTH?
Apples improve overall bone health as follows,
1. Presence of vitamin C in the apple support collagen production, a structural protein requires for bones and connective tissues as I have already discussed in my previous article, HOW VITAMIN C “ASCORBIC ACID” DEFICIENCY CAUSES OSTEOPOROSIS. https://pharmahealths.com/how-vitamin-c-ascorbic-acid-deficiency-causes-osteoporosis/
2. Presence of iron in the apple make it bone friendly fruit. How iron support bone metabolism and how its deficiency affect bone strength is already discussed in my previous article, WHICH ONE IS OSTEOPORTIC, DEFICIENCY OF IRON OR IRON OVERLOAD? Here I will discuss briefly as active iron is required for hydroxylation of pro collagen into collagen. Iron deficiency will result in insufficient energy production for osteoblast and osteoclast cells activities. Iron deficiency impact vitamin D metabolism which will disturb calcium and phosphorus homeostasis required for calcification of bones. Hypoxia due to deficiency of iron promotes osteoclastogenesis.
3. Presence of flavonoids reduces oxidative stress and inflammation which support over all bone health.
4. Presence of magnesium in apple enhance vitamin D metabolism which subsequently enhance calcium and phosphorus homeostasis required for calcification of bones
5. Vitamin K presence in apple also support bone health.
APPLE AND IRON DEFICIENCY ANEMIA
Iron deficiency anemia can be defined as a state in which there is low level of iron in the body. As we know that red blood cells contain hemoglobin (iron containing protein) which transport. oxygen to the all parts of body. Deficiency of iron results in inadequate supply of oxygen to body which will ultimately result in shortness of breath and tiredness.
BENEFITS OF PRESENCE OF VITAMIN C WITH IRON IN APPLES
Vitamin C presence enhance the absorption of iron from gastrointestinal tract and increase the bio availability of iron. Apple contain both iron and vitamin C which proven to be effective against iron deficiency anemia.
APPLE AND RESPIRATORY PROBLEMS
Apple and apple juice may deal with respiratory issues as follows,
1. Apple juice indirectly act as expectorant by diluting mucus (because of high water content of apple) and keeping it thin. Due to which mucus become loosen and expel out easily through cough.
2. Antioxidant especially quercetin reduces oxidative stress and inflammation which scavenges free radicals and reduces air way irritation and may help full in managing asthma by making breathing easier.
3. Fiber (pectin) which improve gut health and helpful against chronic inflammatory disease. Vitamin C in apple strengthen immune system and provides support against asthma associated symptoms.
APPLE AND GUT HEALTH
Due to presence of insoluble and soluble fiber apple may support gut health. Soluble fiber (pectin act as prebiotic) after fermentation by healthy and good bacteria convert into short chain fatty acids which improve gut health via its anti-inflammatory action and also helpful in preventing constipation by softening the stool and by adding bulk to it. As we all know that the link between gut microbiota and brain health is of great importance. Therefore, we can say that healthy gut microbiota indirectly influences brain health through its positive impact on mental wellbeing. A healthy gut also assists in boosting immune system.
APPLE AND CHOLESTEROL LEVEL
Pectin which is a soluble fiber binds with cholesterol and bile acid in the intestine and prevent the absorption of cholesterol. In this way, apples may assist in reduction of blood cholesterol level. Secondly, poly phenols in apple may helpful in reducing LDL oxidation which is the leading cause of atherosclerosis. Soluble fiber of apples due to production of short chain fatty acids increase healthy gut microbes which can signals the liver to inhibit cholesterol synthesis.
APPLE AND WEIGHT LOSS
Apple promote weight loss due to high fiber and water content and low in calorie.
APPLE AND HEART HEALTH
Apple supports heart health due to following factors,
1. Promote weight loss
2. Reducing cholesterol level (due to soluble fiber)
3. Reduction of oxidative stress (due to presence of antioxidant and polyphenol)
4. Presence of potassium lowers blood pressure.
APPLE AND DIABETES
Apple peel and flesh contain phoridzin which is natural competitive inhibitors of SGLT1 and SGLT2 receptors. (Sodium-glucose cotransporter). SGLT1and SGLT2 presence in the intestine reduces glucose uptake from the intestine and SGLT2 presence in the kidney promote urinary excretion of sugar which may be helpful in managing pre diabetic condition or type 2 diabetes.
APPLE AND BRAIN HEALTH
Apple support brain health as follows,
1. Antioxidant in apple reduces oxidative stress which may be helpful against Alzheimer disease (a neurodegenerative disease).
2. Fisetin presence in apple is supposed to improve cognitive performance and age-related neurodegenerative disorders.
3. Apple may increase acetylcholine level in the brain and improve memory.
APPLE JUICE FOR REHYDRATION IN MILD DEHYDRATION
Diluted apple juice was found to be effective in mild dehydration secondary to gastroenteritis. It can be given to children aged from 6 months to 5 years. According to THE JOURNAL OF PEADIARTICS, dilute apple is superior to electrolyte solution in mild dehydration. This finding also rejects the thought that fruits juice is rich in carbohydrates due to which their improper absorption may aggravate diarrhea further. However, gastroenteritis is complicated problem which requires fluid replenish therapy in mild and severe conditions so, it is better to first visit physician who will recommend what should do on the basis of severity of symptoms.
THE BOTTOM LINE
Apple is a fruit which is full of many nutraceutical health benefits. We can say that it improves over all immunity and metabolism of body and may prove effective against many chronic inflammatory diseases and helpful in promoting long term health. Recent interesting development is use of apple juice for rehydration purpose. Future research will explore it hidden potential for dehydration purpose.
