There are many reasons why health experts say that you should eat an apple a day. Apples are not only delicious, they’re also nutritious and full of antioxidants. These compounds help your body neutralize free radicals, which are harmful molecules that can damage your cells. When free radicals are allowed to wreak havoc on your body, they increase the risk of developing chronic disease. These range anywhere from heart disease, diabetes, Alzheimer’s or even cancer. Because of how important antioxidants are to your body’s natural defenses, you need to maintain healthy levels of these protective compounds. Eating apples is a good way of doing so.

Here are some fun facts about apples: According to a study by researchers at Cornell University, apples have the second-highest antioxidant activity of all commonly consumed fruits in the United States. They also have the second-highest levels of absorbable phytonutrients — natural compounds you can only get from plants that offer so many health benefits. In addition, apples are an excellent source of vitamin C, an essential nutrient that functions as an antioxidant (among other things) inside your body. A 100-gram serving of this nutritious fruit has a total antioxidant activity equivalent to about 1,500 milligrams (mg) of vitamin C, even though apples typically contain only about 5.7 mg of the vitamin. This means that you get plenty of different antioxidants when you eat apples.

What else can you expect to get from apples?

Another thing that you should look forward to getting from apples is a diverse collection of microorganisms. Yes, you read that right: Even the bacteria present in apples provide health benefits. Apples contain probiotics, which are friendly microorganisms that promote the health of your gut as well as of your immune system. These bacteria help keep the ratio of good and bad microbes in your gut balanced. In addition, these help protect you from infections and inflammation that can trigger the development of diseases.

When you eat foods rich in soluble fiber like oats, beans, peas, citrus fruits and — you guessed it right — apples, you also feed the probiotics that reside in your gut. In turn, these microorganisms produce beneficial substances that your body needs, including vitamins like vitamin K and most of the water-soluble B vitamins. This means that apples not only provide you with important nutrients and antioxidants, but they also supply you with a good amount of probiotics to help keep you healthy.

Which type of apple is best for you?

There are many apple varieties to choose from, and all of them can make great additions to a healthy diet. According to researchers at Graz University of Technology in Austria, you need not worry about which variety is readily available in your area because it’s how they’re grown that matters health-wise.

In their study, the Austrian team looked at the different microorganisms present in the different parts of an organically grown apple and compared them with the microbes present in a conventionally grown one. Organic apples are cultivated without chemical fertilizers and pesticides, while conventionally grown apples are treated with those.

Using genetic sequencing techniques and microscopy, the researchers found that the stem, peel, fruit pulp, seeds and calyx of an apple play host to distinct bacterial communities. Surprisingly, they found that the inner parts of the fruit, particularly its fruit pulp and seeds, have an abundance of bacteria, while its skin contains relatively fewer bacterial colonies. Both organic and conventionally grown apples (240 g) contained about 100 million bacteria in their respective cores, but only around 10 million were detected in their flesh.

“To the heroes among you who eat the whole apple: besides extra fiber, flavonoids and flavor, you’re also quaffing 10 times as many bacteria per fruit as your core-discarding counterparts,” the researchers said in a statement.

While the practice used to grow the test apples did not affect the number of bacteria growing in them, it did affect bacterial diversity and influence which types of bacteria were predominant in them. Organic apples, for instance, contained a more balanced and diverse bacterial community than conventionally grown apples. This makes the former not only tastier but also healthier than the latter.

What’s more, the researchers found that Lactobacilli, a type of probiotic bacteria commonly found in fermented foods, are present in organic apples but not in conventionally grown ones. Instead of good bacteria, conventional apples contained some pathogenic bacteria like Escherichia shigella that are not found in organic apples. E. shigella is known to produce a powerful toxin during infection that can cause a severe and life-threatening disease. The researchers reported at least a 40 percent difference in the types or genera of the bacteria present in organic apples and conventionally grown apples.

“Freshly harvested, organically managed apples harbor a significantly more diverse, more even and distinct microbiota, compared to conventional ones,” the researchers wrote in their report. “Moreover, organic apples conceivably feature favorable health effects for the consumer, the host plant and the environment in contrast to conventional apples, which were found to harbor potential food-borne pathogens.”

Apples grown using conventional farming methods may cost less than organic apples, but they also come with certain health risks. Apart from missing out on probiotics that can strengthen your immunity, you are also allowing potentially disease-causing bacteria to enter your gut when you eat conventional apples. To enjoy benefits like a healthy gut, a stronger immune system and a higher intake of essential vitamins and antioxidants, don’t just settle for any apple — choose fresh organic ones.

Sources:

NutritionJ.BiomedCentral.com

MY.ClevelandClinic.org

MayoClinic.org

IntechOpen.com

RodaleInstitute.org

NaturalHealth365.com

FrontiersIn.org

Phys.org

Epi.UFL.edu