Apples

What are Apples?

• Apples are easily accessible and last a long time in the fridge, making them convenient to have on hand. They’re known for fiber, vitamin C and antioxidants, which can have benefits on gut health, and immune and neurological function!

• As the old adage goes, “an apple a day keeps the doctor away”. Apples can have many great health benefits like reduced inflammation and boosted immunity, but it is possible to have too much of a good thing. Like all things, apples should be consumed in moderation.

• Apples are a carbohydrate rich fruit that can be found in stores year round. Because they are easy to transport and keep stored in the fridge, they are a popular choice for fresh fruit.

• Apples are dense sources of various phytochemicals (biologically active compounds that are found in plant sources). Quercetin is one phytochemical found in apples, and research has shown that it actually decreases levels of some inflammatory responses in the body, making them great for kids on the autism spectrum!
  

Nutrient Breakdown

 Apples are a great source of:

• Vitamin C

• Fiber

• Antioxidants

• Copper

• Potassium

• Vitamin K
  

Foods Containing Apple

• Applesauce

• Apple juice

• Try apple slices with nut butter or cheese slices for combined carbohydrates and fat!

• Add sliced apple to a cheese sandwich for a crunchy/creamy combo.

• Mix apple bits into muffin or pancake batter. 

• Add an apple to a fruit smoothie to get lots of fiber and servings of fruit at once.
  

Apple Alternatives

If your child doesn’t like apples  yet or they are sensitive to them, here are some alternatives that are similar in nutritional value! 

• Pears

• Peaches & Nectarines

• Cherries

• Oranges

• Bell peppers

• Strawberries

• Potatoes

• Cruciferous vegetables (like broccoli or cauliflower!)
  

Food Reactions

The body can respond to foods in many different ways including food allergies, food sensitivities, or food intolerances. If you suspect a food reaction, you can either choose to avoid the food or seek food reaction testing. Click here more information on the difference in types of food reactions and testing options. 

DISCLAIMER: Always consult with your pediatrician and/or your Registered Dietitian to help you test for a food reaction or to aid you in making individualized dietary changes.

Apples & Autism in the Research

Apples and Brain Function

• Antioxidants such as quercetin have been shown to help regenerate Purkinje cells within the cerebellum. Purkinje cells play a role in various cerebellar functions such as coordination and control of motor movements. [2]

• Quercetin has also been known to have anti-inflammatory effects. Specifically, these anti-inflammatory effects can help to improve cognition and function in those who experience prolonged or severe inflammation. Since children with ASD often experience altered neuroinflammatory processes, anti-inflammatory effects from food may be beneficial. [3]

Apples and Vitamin Deficiency

• Low levels of Vitamin C have been observed in children with ASD. Vitamin C deficiency is known as scurvy and can lead to general symptoms like fatigue, malaise, and easy bruising, with more severe and specific symptoms like clogged hair follicles, loose teeth, and bone pain. Thus it’s important to consume sufficient vitamin C to avoid these unpleasant symptoms! [3]

Apples and Gastrointestinal Health

• A healthy gut may actually lead to decreases in symptoms of ASD, and fiber contributes greatly to a healthy gut! Sufficient fiber intake can help to slow digestion and lead to lasting fullness. Many kids with ASD have digestive issues, and increasing fiber intake with fresh fruits and vegetables can help to decrease discomfort and digestive pain. [4,5]

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• Research

  [1] Apples. The Nutrition Source. https://www.hsph.harvard.edu/nutritionsource/food-features/apples/. Published October 5, 2021. Accessed August 15, 2022. 

  [2] Pangrazzi L, Balasco L, Bozzi Y. Natural antioxidants: A novel therapeutic approach to autism spectrum disorders? Antioxidants. 2020;9(12):1186. doi:10.3390/antiox9121186 

  [3] Calis Z, Mogulkoc R, Baltaci AK. The Roles of Flavonols/Flavonoids in Neurodegeneration and Neuroinflammation. Mini Rev Med Chem. 2020;20(15):1475-1488. doi:10.2174/1389557519666190617150051

  [4] Chidambaram SB, Tuladhar S, Bhat A, et al. Autism and Gut-Brain Axis: Role of Probiotics. Adv Neurobiol. 2020;24:587-600. doi:10.1007/978-3-030-30402-7_21

  [5] Makki K, Deehan EC, Walter J, Bäckhed F. The impact of dietary fiber on gut microbiota in host health and disease. Cell Host & Microbe. 2018;23(6):705-715. doi:10.1016/j.chom.2018.05.012

Author

Brittyn Coleman, MS, RDN/LD, CLT