Apples: The Fruit That’s Good for Your Health

Apples are one of ⁢the most beloved fruits among Koreans,​ and for​ good reason. They’re not only delicious, but they’re also packed with numerous ​health benefits. From reducing‍ the risk ‍of chronic diseases to supporting gut health, apples are​ a nutritious addition to a healthy diet.

Rich⁣ in Dietary Fiber and‍ Beneficial Bacteria

Apples are rich in dietary fiber, a‍ type​ of complex ​carbohydrate that our⁤ bodies can’t digest on their​ own. This fiber serves as food for many bacterial species that live in our ​gut, which can have a ​powerful ‍impact ⁤on our overall ⁢health. Eating plenty of fruits​ and vegetables, including apples, can increase the‍ number⁣ of beneficial bacteria in ‌your gut and reduce the number of⁣ harmful bacteria.

Apples themselves also contain ‍a ⁤lot of‌ beneficial⁤ bacteria. ‌In ⁣fact, one study found that apples contain a ​greater diversity of ⁣bacteria than most fruits. According to a study from the Technical University ⁣of ⁤Graz ⁤in Austria, one apple (tested with the locally grown Alet variety) contained about 90 million bacteria that are ​beneficial to the‍ human body.

Good for Heart‌ Health

Apples are⁢ also good for heart health.‍ They’re rich in pectin, a dietary ⁣fiber that helps maintain healthy cholesterol levels. In a 2012 study, 160 postmenopausal women ate 2.5 ounces of dried apples (about two medium apples) or prunes every day for a year.‍ After ⁤six months, the⁣ women who consumed apples ‍had a 13 percent reduction in total cholesterol and a 24 percent ‍reduction in​ “bad” LDL cholesterol.

Apples are ⁣also a major source of ⁤polyphenols, beneficial substances that plants produce to defend themselves from the external environment.⁤ Since polyphenols ⁤are distributed mainly in the peel, it’s best to eat apples with the‍ peel.‍ In particular, ‍flavonoids, a specific polyphenol⁣ found in apples, are particularly effective in dilating blood vessels by stimulating the production of nitric oxide, which flows through⁤ blood vessels.

Effective in Reducing Chronic​ Inflammation

The polyphenols‍ in apples may help ⁤reduce inflammation and,‌ consequently, reduce the risk of disease. According to a study published in August by ‍researchers at Queen’s University Belfast, Northern Ireland, ⁢people‌ who‌ reported eating two ⁢or​ more apples a day in​ their food records were 30 percent less⁢ likely to ⁣develop chronic obstructive pulmonary disease later in ‍life.

Dr. Nicola Bondono, a postdoctoral researcher at ‌the Dutch Cancer Institute, explained that ⁣apples are more nutritious ‌when‍ eaten with the ‌peel. This ‍is because the peel contains potent​ polyphenols ‍and a large amount of fiber. Dr. Bondono added that peels ‌should be washed thoroughly to remove any pesticide residue.

In general, ‌the darker‌ the apple, the higher the polyphenol ⁤content. Anthocyanin, the substance that makes apples red, is a type of polyphenol. A diet rich in anthocyanins is effective in improving heart health,⁢ and research is currently underway into​ treating Alzheimer’s‌ disease.

But​ it’s even more important to get as‌ many polyphenols ‍as⁢ possible by eating a variety of apple varieties rather than simply picking dark red apples. More than 8,000 types of polyphenols have been identified in fruit and ⁢plants so far.