Apples are really good for your health. The famous popular saying has been partially confirmed by a research carried out by the Edmund Mach Foundation (Fem) in collaboration with the Council for research in Agricoa and analysis of agricultural economy (Crea), funded by the project Ager Melo. The study, then published in the journal Food Research International, showed how the path of polyphenols contained in the “forbidden fruit” have an important role in the formation of intestinal microbiota, whose well-being is related to the health of the individual in the broadest sense. We talked about this topic with Dr. Elisabetta Macorsini, biologist and nutritionist at Humanitas.
The decisive role of the intestinal microbiota
The complex transformations of polyphenols present in apples into 110 chemical forms bioavailable to the human organism highlight the decisive role of the intestinal microbiota in the beneficial action of these bioactive compounds. Thanks to the research conducted by the Edmund Mach Foundation in collaboration with the Council for Agricultural Research and Analysis of Agricultural Economics (Crea), the researchers were able to find some essential information to map the nutri-kinetics, i.e. the transit of molecules in the human body that can have a real protective effect on human health.
Metabolomics and metagenomics at work
The authors of the study proposed an innovative methodology based on multi-omic techniques (metabolomics and metagenomics) to correlate bioavailability to the composition of the intestinal microbiota, stating that the amount and persistence of each of these molecules in biological fluids (blood and urine) was very variable between individuals. This, as the researchers point out, is not only because of genetic differences, but also because of differences in the composition of the intestinal microbiota. While 40% of metabolites originated from human metabolic processes, the remaining 60% required the action of intestinal bacteria to enter the bloodstream. Hence the importance of polyphenols that are assumed through the precious fruit.
All the benefits of the apple
“In addition to polyphenols, apples provide water, fiber (especially pectin, concentrated in the skin), vitamins and minerals – said Dr. Macorsini – Polyphenols are antioxidants able to counteract the damage caused by aging. 100 g = 44 kcal and the presence of nutrients of high biological value, the apple is the ideal snack for all ages. Eaten after meals, it favors both digestion and cleaning of the oral cavity. The presence of fibers, both in the skin and in the pulp, makes it a particularly suitable food for intestinal health. In fact, the fibers favor the good functioning of the intestinal transit, are able to stimulate the lazy intestine and also generate the ‘satiating effect'”.
Can apples be consumed without limit? “The apple has no particular contraindications – concluded the nutritionist: it is a well tolerated fruit, except in cases of allergies or specific intolerances. The average daily portion for adults is 1-2 apples of 200-250 grams.
Apple seeds should not be ingested because they contain a compound called amygdalin, a molecule based on cyanide and sugar. Unlike other fruits, apples do not promote intestinal fermentation.
What is the ideal time of day to eat them?
The World Health Organization recommends consuming 5 portions of fruit and vegetables a day, dividing them into 2 portions of vegetables and 3 portions of fruit. The apple is a healthy food at 360 degrees and is good both after meals and during the day, what changes are the benefits that you get depending on when you eat it. The apple is very digestible and at the end of a meal is useful for those who want to reduce the speed of absorption of sugars and fats because, being rich in fiber and pectin in particular, stimulates some enzymes that regulate the absorption of sugars while keeping blood sugar levels under control.
The high content of fiber, for their “satiety effect”, always make the apple the ideal fruit for a nutritious but light snack, perfect to satisfy hunger until lunch or dinner and thus avoid eating abundantly or too quickly.
Should they really be part of our daily diet?
“The benefits of the apple are many – continued Macorsini: it is a natural antitumor, regulates the intestine, gives a feeling of satiety, keeps the values of LDL (“bad” cholesterol) under control, helps to strengthen memory, it is an antioxidant, protects the lungs from asthma or allergies, promotes digestion and cleaning of the mouth. The apple, thanks to its many beneficial and therapeutic properties, is a real ally of health and should always be present in our daily diet. It would seem that the saying “one apple a day keeps the doctor away” is true.
