Apples
Overview
Apples provide pectin (prebiotic fiber), quercetin (polyphenol), and demonstrate important food matrix effects where intact structure blunts glycemic response compared to processed forms. Apple juice induces a substantially greater postprandial insulin spike and lower satiety compared to either apple purée or the intact fruit. Preserving natural food structure (e.g., an apple vs. processed forms) blunts post-prandial glycemic excursions. Quercetin is abundant in apples, with the estimated flavonoid intake ranging from 50 to 800 mg/day, with about 75% of dietary polyphenol count being quercetin.
Recipes
Substances
2 substances in this food
Quercetin (and Isoquercetin)
Polyphenol; antioxidant; mitochondrial support; bioavailability improved with vitamin C
Vitamin C (Ascorbate)
Antioxidant; supports iron absorption; neuronal SVCT2 transport
Preparation Notes
- Consume whole fruit to preserve food matrix benefits and blunt glycemic response
- Avoid juicing to maintain fiber and glycemic control; apple juice induces substantially greater postprandial insulin spike
- Pair with fat for polyphenol absorption; dietary fat enhances absorption of fat-soluble vitamins
- Pectin supports gut microbiome diversity; prebiotic fibres including pectin (apples) support Bifidobacterium, Akkermansia; ↑ butyrate production; improved gut barrier
- Soluble fibre (from apples, oats, flaxseeds) supports gut health and SCFA production
Biological Target Matrix
| Biological Target | Substance | Therapeutic Areas | Mechanism of Action |
|---|---|---|---|
| Hormonal Response | Quercetin (and Isoquercetin) | Flavonoid support for calcium modulation and insulin sensitivity | |
| Hormonal Response | Vitamin C (Ascorbate) | Supports norepinephrine synthesis as cofactor | |
| Inflammation | Quercetin (and Isoquercetin) | Anti-inflammatory, anti-neuroinflammatory, and neuroprotective properties; supports gut barrier integrity and TLR4 suppression | |
| Inflammation | Vitamin C (Ascorbate) | Antioxidant properties; supports anti-inflammatory effects | |
| Mitochondrial Support | Quercetin (and Isoquercetin) | Enhances mitochondrial baseline activity and energy production; supports mitochondrial function | |
| Neurochemical Balance | Vitamin C (Ascorbate) | Supports norepinephrine synthesis; transported in brain via SVCT2 | |
| Oxidative Stress | Quercetin (and Isoquercetin) | Effective antioxidant agent that scavenges reactive oxygen species; supports antioxidant defenses | |
| Oxidative Stress | Vitamin C (Ascorbate) | Key water-soluble antioxidant; works within antioxidant network with vitamin E, CoQ10, and polyphenols | |
| Stress Response | Quercetin (and Isoquercetin) | Contributes to LPS and immune defense; supports stress response modulation | |
| Stress Response | Vitamin C (Ascorbate) | Supports stress response through antioxidant and neurochemical effects |
References
- Prebiotic Fibres: Inulin (chicory, onions), GOS (legumes), resistant starch (cooled potatoes, green bananas), pectin (apples)
- Apple juice induces a substantially greater postprandial insulin spike and lower satiety compared to either apple purée or the intact fruit
- Preserving natural food structure (e.g., an apple vs. processed forms) blunts post-prandial glycemic excursions
- Quercetin is abundant in capers, apples, onions, berries, kale and soybeans
- Soluble fibre (from apples, oats, flaxseeds) supports gut health and SCFA production
- Prebiotic fibres including pectin (apples) support Bifidobacterium, Akkermansia; ↑ butyrate production; improved gut barrier