• Melanie Dixon DipION mBANT CNHC

A is for Apple....


For my Sunday morning exercise today I headed off on my bike to pick some apples from a little orchard in a village just 5 mins from my home, where old varieties of apples have been growing for many decades on a little piece of land that someone had kindly donated to the whole community. I’ve no idea what varieties they are, but I love the fact that they are born of such generosity and are growing organically for all to enjoy…and just across the road from the quayside, such a beautiful setting.

The old saying ‘an apple a day keeps the doctor away’ could well have some truth in it. They are packed full of beneficial nutrients.

They contain vitamin C, especially in the skin. They contain two types of fibre: insoluble fibre which aids digestion and soluble fibre such as pectin. Pectin is especially good at promoting good gut health by nourishing our beneficial bacteria and improving our gut barrier function to help support our immune system function.

Apples also contain quercetin which is a flavonoid with powerful antioxidant properties. Flavonoids are plant-derived chemicals (phytochemicals) in the polyphenol family. Studies have shown quercetin to have therapeutic benefits for many diseases by exerting antioxidant, anti-inflammatory, anti-cancer and neuro-protective effects. It has been shown to be beneficial in allergic and immune reactions ranging from dermatitis, conjunctivitis, rhinitis and asthma, right through to fibromyalgia.

So, who’s packing an apple for lunch tomorrow…..?


Sources:

1. Chung, W. et al. (2017) ‘Prebiotic potential of pectin and pectic oligosaccharides to promote anti-inflammatory commensal bacteria in the human colon’. FEMS Microbiol Ecol, Nov 1;93(11). doi: 10.1093/femsec/fix127. PMID: 29029078.

2. Ding, Y. et al. (2020) ‘Quercetin as a Lyn kinase inhibitor inhibits IgE-mediated allergic conjunctivitis’, Food and chemical toxicology : an international journal published for the British Industrial Biological Research Association, 135, 110924. https://doi.org/10.1016/j.fct.2019.110924

3. Lee, H. et al. (2018) ‘Anti‑inflammatory effect of quercetin and galangin in LPS‑stimulated RAW264.7 macrophages and DNCB‑induced atopic dermatitis animal models’, International journal of molecular medicine, 41(2), 888–898. https://doi.org/10.3892/ijmm.2017.3296

4. Sagit, M. et al. (2017) ‘Effectiveness of quercetin in an experimental rat model of allergic rhinitis’, European archives of oto-rhino-laryngology: official journal of the European Federation of Oto-Rhino-Laryngological Societies (EUFOS): affiliated with the German Society for Oto-Rhino-Laryngology - Head and Neck Surgery, 274(8), 3087–3095. https://doi.org/10.1007/s00405-017-4602-z

5. Sharp, T. (2018) ‘All about apples: health benefits, nutrition facts and history’, Live Science. Available at: https://www.livescience.com/44686-apple-nutrition-facts.html#:~:text=All%20About%20Apples%3A%20Health%20Benefits%2C%20Nutrition%20Facts%20and,%20%20%20%202%20more%20rows%20

6. Theoharides, Theoharis C et al. “Fibromyalgia syndrome in need of effective treatments.” The Journal of pharmacology and experimental therapeutics vol. 355,2 (2015): 255-63. doi:10.1124/jpet.115.227298

7. Tingirikari, J. (2018) ‘Microbiota-accessible pectic poly- and oligosaccharides in gut health’, Food Funct, Oct 17;9(10):5059-5073. doi: 10.1039/c8fo01296b. PMID: 30280147.



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Melanie Dixon DipION mBANT CNHC

Email:  foreshorenutrition@outlook.com

Phone: 07506 609711

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