Good Lifestyle

There are innumerable reasons why an apple a day can keep the doctor away. SomeBenefits of eating apples Include weight loss, immune support, reduced risk of cardiac diseases and lower cholesterol. But there is a less known, but also important, influence, and health, as a result:It has been shown that apples promote the growth of "good" bacteria that live in your intestine, improving your microbiome health.

But first, what is the microbiome?

The microbiome is a community of bacteria, fungi, archaea and viruses living in and on your body. The highest concentration of these microorganisms is in your intestine, where they are responsible for an incredible number of health functions. Your gut microbiome has been linked to everythingSupport your immune system Toregulate your mood sameControl your appetite and weight.

But the only way of microbiome can do its support work to your overall health is to maintain the "good" bacterium in equilibrium with "bad" bacteria. Unfortunately, bad bacteria have taken over most of our microbiome.Studies Show that our western, high fat and sugar diets while being weak in plants and fibers, support the growth of bad bacteria and kill good bacteria. The result is a range of health problems, obesity to poor mental health.

One way to support your health of your intestine is by eating foods that feed the good bacteria - and the apples simply become one of them.

How apples support your health.

Apples contain two compounds that can contribute to their advantages using microbioma: polyphenols and pectin, a type of prebiotic fiber found in apple skin.

Prebiotics are compounds that promote the growth of good bacteria. Most prebiotics are vegetable fibers, but emerging research has found thatSome polyphenol antioxidants can also have prebiotic properties.

Pectin, a fiber found in apple skins,has been shown Promote the presence of advantageous anti-inflammatory bacterial species in the firgictus family, which are known for their health support functions.

Procyanidines, a class of antioxidant flavonoids, apples can prevent obesity in mice by improving the ratio of good bacteria to bad microbiome bacteria, according to oneScientific reports to study.

Studies have also shown that the consumption of whole apples can have an effect on your microbiota. aAnaerobe The study revealed that when women consumed two apples a day for two weeks, they increased an abundance of good bacteria.

How can you eat apples to promote your health?

To reap the benefits of apples for health in support of microbiome,Make sure to eat all the fruit when you catch a-that includes the skin. The skin is the part of the apple that includes theHighest levels of prebiotic fiber pectin.

You should alsoopt for organic apples whenever possible. (And it's not just because theEnvironmental Working Group Constantly discovered that apples are more likely to be soiled with pesticides than other fresh fruits and vegetables.)Borders in microbiology The study published in 2019 found that organic apples contain a more diversified and balanced bacterial community with conventional apples, which support a more diversified and healthy microbiome.

Do not count on apple cider vinegar for prebiotics.Despite what you may have read or seen,There is not enough scientific evidence to maintain that apple cider vinegar contains enough pectin to act as prebiotic.As you will see on the nutrition label, the ACV contains grams of zero fiber.

"Apple cider vinegar can not be considered a true probiotic or prebiotic,"Melissa Mitri, MS, RDNOwner of Melissa Mitri Nutrition LLC tells us.

"There are several proposalsAdvantages of apple cider vinegarSuch as improving digestive problems, increase healthy intestinal bacteria, weight loss and blood glucose control. However, until now, the research conducted comes from small studies and a greater research is necessary to prove that these benefits are directly from VCA itself or if other eating habits play a role. The benefits of health in research are stronger for other prebiotic foods that have a significant amount of non-digestible fiber - such as onion, garlic, leeks, asparagus and entire apples with the skin. "

In addition to apples, you can try these15 prebiotic foods for your probiotic efforts.

To take with

At present, the evidence argues that apples can have a positive influence on microbiome health, but there is still research to be done. At the end of the day, it is important to know that there is no one of food that will support the health of incidents.

The best thing to do to support the growth of beneficial microbes is to eat a diversified diet with different proportions of macronutrients and micronutrients and the one that includes the 28 grams of fiber per day , as recommended by a Borders in immunology review.

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