Apple's Benefits For Joint Health

Apples are a go-to fruit when we think of any fruit to include in our diet. This red-coloured, smooth, nutritious fruit can keep you charged and can curb your craving for processed food.

Read on to learn about the benefits of apples, their nutritive value, and how they affect joint health.

Understanding joint health

Joints connect bones, providing support and enabling movement. The presence of cartilage in joints helps bones glide over one another and prevents rubbing against each other.¹

Importance of joint health

A healthy joint is characterised by the absence of discomfort, inflammation, or restricted movement and encompasses the proper functioning of cartilage, ligaments, and tendons. Maintaining healthy joints is important for performing daily chores, engaging in physical exercise, and ensuring overall mobility and quality of life.

As we age, our bones and joints get brittle and degenerate, making them susceptible to fractures and other orthopaedic injuries.

Consumption of food that is rich in antioxidants, vitamins, etc., along with lifestyle modification, contributes to the overall well-being of the joint.

Nutrients found in apples

One medium apple of around 182 gm provides about 95 calories of energy.²

• Fat:0 gm
• Protein: 0.473g
• Carbohydrate: 25 gm
• Sugar (naturally occurring): 18.9 gm
• Fibre: 4.37 gm
• Calcium: 10.9 gm
• Iron: 0.218mg
• Phosphorus: 20 mg
• Zinc: 0.04 mg

How does Apple benefit in maintaining joint health?

Anti-inflammatory properties of apples

Apples possess certain anti-inflammatory properties, which can keep your joints healthy. Components such as quercetin, fibre, antioxidants, etc., within apples, are responsible for these anti-inflammatory effects:

Quercetin: A flavonoid found in apples has anti-inflammatory and anti-oxidative properties. Quercetin is a naturally occurring plant chemical that alleviates osteoarthritis by inhibiting inflammation and apoptosis (cell death) of chondrocytes.³

Antioxidants 

Apples contain a range of antioxidants, such as vitamin C and polyphenols, which help neutralize harmful free radicals that are responsible for inflammation.

Fibre content

Pectin is a soluble fibre present in the skin of the apple, prevents constipation, and lowers LDL. Peeling the skin of the apple often removes the majority of fibre and flavonoids. Fibre supports a healthy gut, which can indirectly contribute to a reduction in systemic inflammation.⁴

Apple's role in bone health and cartilage

Strong bones and joints support overall musculoskeletal well-being. Bones provide the structural framework and stabilise the joints, anchoring ligaments and tendons.

Shock absorption 

Bones absorb shock, reducing the strain on the joints. This capacity to absorb shock prevents excessive pressure on the joints, reducing the risk of injuries.

Cartilage protection

Bone density is important for maintaining the health and integrity of the cartilage required for smooth joint function.

Bone-joint interaction

Bones and joints are interdependent. For instance, conditions like osteoporosis, which weakens bones, can lead to an increased risk of injuries and degenerative joint diseases, such as osteoarthritis.

An Apple-Enriched Diet for Joint Health can be helpful for you if you are looking to support your joint health. Apples, known for their rich nutrient value play a significant role in promoting joint health due to their various beneficial components.

Adding apples to your daily diet with other healthy lifestyle practices can be as simple as consuming fresh apples as a snack or including them in salads, smoothies, or oatmeal. Try opting for whole rather than processed apple products.

Precautions

An apple a day keeps doctors away. This is true, but when you notice any allergic reactions or discomfort after consuming apple, it is better to visit your GP to avoid serious consequences.

It is recommended not to take apples if you are allergic to them. Many young people have allergic reactions to apples. Females tend to have these reactions twice as often as males.⁵

In places with lots of birch trees, like Central and Northern Europe, apple allergies are very common whereas, in countries like Spain, Italy, and Israel, which are near the Mediterranean Sea, people frequently have allergic reactions to peaches.

If you notice any negative implications after including apples in one's diet, consult your healthcare provider.

Tips to keep joints healthy

1. Losing weight and indulging more in physical activities.⁶
2. Opting for healthy snacks over processed food.
3. Get plenty of sleep.
4. Keeping stable blood parameters.
5. Regular health checkups and keeping yourself updated.

Conclusion

In conclusion, apples offer a range of benefits for your joint health. The antioxidants- flavonoids and polyphenols reduce inflammation and oxidative stress within the body and alleviate joint discomfort.

The vitamins and minerals found in apples, such as vitamin C and potassium, contribute to the maintenance of joint tissues and fluid balance, respectively. Including apples in your diet along with opting for healthy lifestyle changes, are proven simple and effective to support and maintain joint health.

However, it's important to remember that no single food can provide complete joint health, and a well-rounded diet and lifestyle play crucial roles in overall well-being.

Q&A

How much is too much?

There is no specific amount of apple that triggers an allergic reaction. Furthermore, studies have indicated differences in allergenicity among various apple varieties.

In what form should apples be consumed?

There are many ways to have an apple, but an apple as a whole is quite easy to grab and eat.

Can you take an apple at night?

 Yes, you can, but it is best to take it in the morning because the high amount of fibre present in an apple might cause bloating if consumed at night.