Apples and pears, beloved fruits enjoyed throughout the year, do more than just satisfy our taste buds with their sweet and juicy flavours. Emerging research suggests that these fruits could play a significant role in safeguarding our brain health. Alzheimer’s disease, a debilitating neurodegenerative condition, is of particular concern as we age. However, according to Tru-Cape Fruit Marketing, incorporating apples and pears into our diets might hold the key to promoting cognitive function and protecting against Alzheimer’s disease.
- Antioxidant Powerhouses:
Tru-Cape’s Quality Manager Henk Griessel says that apples and pears are rich in antioxidants, compounds that combat oxidative stress and inflammation in the body. A study conducted by the University of South Australia, Adelaide, found that the antioxidants present in these fruits can help protect brain cells from damage caused by oxidative stress, potentially reducing the risk of cognitive decline.
- Flavonoids for Cognitive Enhancement:
According to Griessel, flavonoids, a group of naturally occurring plant compounds, are found abundantly in apples and pears. A study published in the “Journal of Agricultural and Food Chemistry” showed that the flavonoids in these fruits have the potential to enhance cognitive function and improve memory.
- Fibre for Gut-Brain Connection:
The high fibre content in apples and pears not only supports digestive health but also nurtures the gut-brain connection. Research published in “Frontiers in Integrative Neuroscience” suggests that a healthy gut microbiome is linked to improved cognitive function and a reduced risk of neurodegenerative disorders.
- Reduced Alzheimer’s Risk:
Studies have indicated that consuming apples and pears regularly may significantly lower the risk of developing Alzheimer’s disease. A research article published in the “Journal of Food Science” suggested that the phytonutrients in these fruits can contribute to improved brain health and a decreased risk of neurodegenerative diseases.
- Polyphenols and Neuroprotection:
Polyphenols, says Griessel, another group of beneficial plant compounds, are found in abundance in both apples and pears. These compounds have shown promise in protecting neurons from damage and supporting overall brain health.
- Blood Sugar Regulation:
Apples and pears have a low glycemic index, meaning they release sugars slowly into the bloodstream. This property can help regulate blood sugar levels and prevent spikes that might negatively impact brain function.
- Nutrient Diversity:
Apples and pears are packed with essential vitamins and minerals like vitamin C, potassium, and dietary fibre. These nutrients work synergistically to support various bodily functions, including cognitive health.
- Inflammation Control:
Chronic inflammation is associated with various cognitive disorders, including Alzheimer’s disease. Research published in the “Journal of Nutrition” highlighted the anti-inflammatory properties of apples and pears, potentially contributing to brain health.
Griessel says that incorporating apples and pears into your daily diet can be as simple as enjoying them as standalone snacks, adding slices to your breakfast porridge, or blending them into smoothies. By doing so, you’re not only satisfying your taste buds but also nourishing your brain health and reducing the risk of cognitive decline and Alzheimer’s disease.
“Remember, while apples and pears have shown promising benefits for brain health, maintaining an overall healthy lifestyle that includes a balanced diet, regular physical activity, and cognitive engagement is essential for optimal brain function,” Griessel ends.
References:
- University of South Australia, (https://pubmed.ncbi.nlm.nih.gov/23881465/#full-view-affiliation-1)
- Spencer, J. P. (2010). Flavonoids: modulators of brain function? https://centaur.reading.ac.uk/18551/1/BJN_2010.pdf
- Tillisch, K. (2014). The gut-brain axis: How intestinal bacteria influence brain function. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3983973/
- Chen, S., et al. (2016). Apple and Pear Consumption Is Associated with a Reduced Risk of Type 2 Diabetes in Women. https://pubmed.ncbi.nlm.nih.gov/28186516/
- Vauzour, D. (2012). Dietary polyphenols as modulators of brain functions: biological actions and molecular mechanisms underpinning their beneficial effects. https://pubmed.ncbi.nlm.nih.gov/22701758/
- Jenkins, D. J. A., et al. (2014). Glycemic Index: Overview of Implications in Health and Disease. https://pubmed.ncbi.nlm.nih.gov/12081850/
- Boyer, J., & Liu, R. H. (2004). Apple phytochemicals and their health benefits. https://nutritionj.biomedcentral.com/articles/10.1186/1475-2891-3-5
- Molecular Mechanisms of Anti-Inflammatory Effects of Apple Polyphenols in THP-1 Macrophages. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6566941/
