Fruit
Apples
6/10 Moderate evidence
Common pome fruit notable for quercetin in the skin and pectin fiber that feeds beneficial gut bacteria.
Active compounds
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Quercetin
Flavonoid that stabilizes mast cells and inhibits NF-κB-driven cytokine release
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Pectin
Soluble fiber fermented to short-chain fatty acids that reduce gut and systemic inflammation
Helps with
Practical tips
- Preparation
- Eat with skin — quercetin is concentrated there
- Recommended amount
- 1 medium apple daily
- Absorption
- Pair with nut butter to slow glycemic response
- Cautions
- Conventional apples carry high pesticide residues; choose organic when feasible