Is this a good thing? Probably. But it might depend on how your apples were grown.

Published in Frontiers in Microbiology, a new study shows that organic apples harbor a more diverse and balanced bacterial community – which could make them healthier and tastier than conventional apples, as well as better for the environment.

You are what you eat

Nowhere more so than your bowel.

“The bacteria, fungi and viruses in our food transiently colonize our gut,” says study senior author Professor Gabriele Berg, of Graz University of Technology, Austria. “Cooking kills most of these, so raw fruit and veg are particularly important sources of gut microbes.”

To help us choose our colonic colonists wisely, Berg’s group analyzed the microbiome of one of the world’s favorite fruits: the apple.

“83 million apples were grown in 2018, and production continues to rise,” says Berg. “But while recent studies have mapped their fungal content, less is known about the bacteria in apples.”

The researchers compared the bacteria in conventional store-bought apples with those in visually matched fresh organic ones. Stem, peel, flesh, seeds and calyx – the straggly bit at the bottom where the flower used to be – were analyzed separately.

The organic apple advantage

Overall, the organic and conventional apples were occupied by similar numbers of bacteria.

“Putting together the averages for each apple component, we estimate a typical 240g apple contains roughly 100 million bacteria,” reports Berg.

The majority of the bacteria are in the seeds, with the flesh accounting for most of the remainder. So, if you discard the core – for shame! – your intake falls to nearer 10 million. The question is: are these bacteria good for you?

When it comes to gut health, variety is the spice of life – and in this regard, organic apples seem to have the edge.

“Freshly harvested, organically managed apples harbor a significantly more diverse, more even and distinct bacterial community, compared to conventional ones,” explains Berg. “This variety and balance would be expected to limit overgrowth of any one species, and previous studies have reported a negative correlation between human pathogen abundance and microbiome diversity of fresh produce.”

Specific groups of bacteria known for health-affecting potential also weighed in favor of organic apples.

“Escherichia-Shigella – a group of bacteria that includes known pathogens – was found in most of the conventional apple samples, but none from organic apples. For beneficial Lactobacilli – of probiotic fame – the reverse was true.”

And there may even be vindication for those who can “taste the difference” in organic produce.

“Methylobacterium, known to enhance the biosynthesis of strawberry flavor compounds, was significantly more abundant in organic apples; here especially on peel and flesh samples, which in general had a more diverse microbiota than seeds, stem or calyx.”

Consumer choice

The results mirror findings on fungal communities in apples.

“Our results agree remarkably with a recent study on the apple fruit-associated fungal community, which revealed specificity of fungal varieties to different tissues and management practices,” comments Birgit Wasserman, Berg protégé and lead author of the study.

Together the studies show that across both bacteria and fungi, the apple microbiome is more diverse in organically grown fruits. Since another study has shown that the apple fungal community is also variety-specific, the bacterial analyses too should be repeated in other cultivars.

“The microbiome and antioxidant profiles of fresh produce may one day become standard nutritional information, displayed alongside macronutrients, vitamins and minerals to guide consumers,” suggests Wasserman. “Here, a key step will be to confirm to what extent diversity in the food microbiome translates to gut microbial diversity and improved health outcomes.”

The conclusion comes from a new analysis which looked at the intake of electrolytes in relation to hypertension.

Electrolytes are minerals that have an electric charge. Dissolved in water or in blood, urine, tissues and other body fluids, they help increase electrical conductivity which helps ensure that nerves, muscles, the heart and the brain work the way they should. Key electrolytes include sodium, potassium, chloride, calcium, magnesium and phosphate.

Scientists from the Medical University Vienna reviewed of 32 peer-reviewed meta-analyses published within the last 10 years that studied the effect or association between electrolytes and blood pressure in humans. In a paper published earlier this month in the journal Nutrients​​​, they noted that the potassium’s ability to lower systolic blood pressure “was approximately in the order of 8 to 9 mmHg, which roughly equals a monotherapy with an antihypertensive drug.”​

Higher magnesium intake was also associated with beneficial effects on blood pressure, although the results were “moderate.”​

The analysis also found that existing literature about the role of calcium in blood pressure suggests that its benefits are restricted to the prevention of hypertension during pregnancy.

This, they argued, is supported by the fact that low dietary calcium intake has been recognised by most health authorities as a risk factor for the development of hypertension especially for women with a history of gestational hypertension. The World Health Organization, for example, recommends​​ daily calcium supplementation of 1.5–2.0 g oral elemental calcium for pregnant women with low dietary calcium intake to reduce the risk of pre-eclampsia and related complications

Widely available

The results are encouraging for anyone suffering from uncomplicated high blood pressure. Electrolytes are widely available in mineral-rich whole foods such as leafy greens, cruciferous veggies like broccoli or cabbage, starchy vegetables like sweet potatoes or squash, bananas, and avocados as well as high water foods such as milk and yoghurt, coconut water, watermelon, celery and citrus fruits. They can also be taken as supplements and are a generally an inexpensive option for health maintenance.

More research is needed to understand the role of all electrolytes in mediating blood pressure, however. For instance the researchers noted that they could not find any good quality meta-analyses summarizing the effects of key elements such as chloride, phosphorus and sulphur, on blood pressure or hypertension risk.

“In general, few studies are available, which assessed the effect of these electrolytes on blood pressure,”​ they reported. “There are indications from observational studies that there might be some effects, however robust evidence is missing.”​

With better information a supplemental approach to uncomplicated high blood pressure could become a treatment option or some.

Omega-3 fatty acids, which are found in fish, soybeans and certain nuts and seeds, are considered healthy in part because they can encourage resolution of inflammation in the body. Omega-6 fatty acids, primarily found in vegetable oils, have mixed effects on health but generally promote inflammation.

In a new study, published in the American Journal of Respiratory and Critical Care Medicine, researchers from Johns Hopkins University looked at 135 children, ages 5-12 (average age: 9.5), with asthma.

Roughly a third of the children had mild asthma, a third moderate and a third severe asthma. Ninety-six percent of the children were African American, and 47% were girls.

The children’s diet, daily asthma symptoms and asthma medication use were assessed for one week at enrolment and again for one week at three and six months.

During the same time periods, the investigators measured two types of home indoor particulate pollution, PM 2.5 and PM 10, which are known asthma triggers and lead to increased symptoms in children with asthma. Invisible to the naked eye, PM 2.5 penetrates deeply into the lungs, reaching the tiny air sacs, or alveoli. PM 10 includes particles larger than PM 2.5, but still with a diameter of one-sixth the width of a human hair or less. When inhaled, these larger particles are deposited along the airways.

Monitoring symptoms

Analysis showed that children with higher levels of omega-3 in their diets had less severe asthma and fewer symptoms in response to higher levels of indoor particulate air pollution. Conversely, children with higher levels of omega-6 in their diets had more severe asthma and more symptoms in response to higher levels of indoor particulate matter pollution.

“There is mounting evidence that diet, particularly omega-3 and omega-6 fatty acids, may play a role in lung health,” said Emily P. Brigham, MD, MHS, lead study author and assistant professor of medicine at Johns Hopkins University.

“Many children in the U.S., including those in Baltimore City [Maryland], where we conducted our research, consume a diet that deviates sharply from national guidelines. Typically, this means they are eating low amounts of omega-3, and higher amounts of omega-6,” said Dr Brigham, adding that paediatric asthma rates in the city are more than twice the national average.

“Because children with asthma are already prone to inflammation and respiratory symptoms, we wanted to see if these fatty acids could be further contributing to their disease severity and symptoms in response to indoor air pollution, which is often elevated in inner-city homes.”

The study also found that higher levels of omega-6 in the children’s diet correlated with higher percentages of neutrophils (a type of white blood cell linked with inflammation) in response to particulate pollution.

Don’t underestimate diet’s impact

The study did have some limitations. The children’s intake of the fatty acids was self-reported by the children, with help from parents, using a dietary questionnaire specifically designed for residents of Baltimore City. Because the study was observational rather than a randomized, controlled trial, the researchers could not prove cause and effect or rule out other factors that may have contributed to relationships noted with asthma health.

Nevertheless, the researchers believe their study highlights the potential importance of diet to a population that experiences high rates of asthma.

“If there is a causal relationship between diet and asthma, a healthier diet may protect children with asthma, particularly minority children living in the inner city, from some of the harmful effects of air pollution,” Dr Brigham said. “Among vulnerable populations, we may find that improving diet and air pollution together has the greatest impact on asthma health.”

The study, which looked at data from almost 46,000 people, provides convincing evidence that dietary improvement significantly reduces symptoms of depression, even in people without diagnosed depressive disorders.

According to lead researcher, Dr Joseph Firth, an Honorary Research fellow at The University of Manchester and Research Fellow at NICM Health Research Institute at Western Sydney University, existing research has been unable to definitively establish if dietary improvement could benefit mental health.

But this new analysis published in Psychosomatic Medicine, brought together existing data from large clinical trials of diets for mental health conditions to help provide better insight

“The overall evidence for the effects of diet on mood and mental well-being had up to now yet to be assessed. But our recent meta-analysis has done just that; showing that adopting a healthier diet can boost peoples’ mood. However, it has no clear effects on anxiety.”

Linking food to mood

The study combined data from 16 randomised controlled trials that examined the effects of dietary interventions on symptoms of depression and anxiety. The majority of these examined people with non-clinical depression.

The study found that all types of dietary improvement appeared to have equal effects on mental health, with weight-loss, fat reduction or nutrient-improving diets all having similar benefits for depressive symptoms.

“This is actually good news” said Dr Firth; “The similar effects from any type of dietary improvement suggests that highly-specific or specialised diets are unnecessary for the average individual.

“Instead, just making simple changes is equally beneficial for mental health. In particular, eating more nutrient-dense meals which are high in fibre and vegetables, while cutting back on fast-foods and refined sugars appears to be sufficient for avoiding the potentially negative psychological effects of a ‘junk food’ diet.

Support for a lifestyle approach

Dr Brendon Stubbs, co-author of the study and Clinical Lecturer at the NIHR Maudsley Biomedical Research Centre and King’s College London, added: “Our data add to the growing evidence to support lifestyle interventions as an important approach to tackle low mood and depression.

“Specifically, our results within this study found that when dietary interventions were combined with exercise, a greater improvement in depressive symptoms was experienced by people. Taken together, our data really highlight the central role of eating a healthier diet and taking regular exercise to act as a viable treatment to help people with low mood.”

Interestingly in the studies examined, women derived the greatest benefit from dietary interventions for symptoms of both depression and anxiety.

The analysis was not able to pinpoint why but according to Dr Firth added: “It could be through reducing obesity, inflammation, or fatigue – all of which are linked to diet and impact upon mental health.”

Natural Health News — Women may need a more nutrient-rich diet to support a positive emotional well-being, according to new research.

According to a team of US scientists, mounting evidence suggests that anatomical and functional differences in men’s and women’s brains influence susceptibility to mental health problems. However, little is known about the role of dietary patterns in gender-specific psychological wellbeing.

To find out more, a team of researchers led by Lina Begdache, assistant professor of health and wellness studies at Binghamton University, State University at New York, conducted an anonymous survey of 563 participants (48% men and 52% women) through social media to investigate this issue.

Writing in the journal Nutritional Neuroscience​, Begdache and her team found that men are more likely to experience mental well-being until nutritional deficiencies arise. Women, however, are less likely to experience mental well-being until a balanced diet and a healthy lifestyle are followed.

Gender differences go deep

“Evidence suggests that our ancestors’ diet, which was a high-energy-nutrient-dense diet, contributed significantly to brain volumes and cognitive evolution of mankind,”​ said Dr Begdache.

“Males and females had different physical and emotional responsibilities that may have necessitated different energy requirements and food preference.” ​

Dr Begdache said that, as a result, gender-based differences in food and energy intake may explain the differences in brain volumes and connectivity between females and males.

The research suggests that polyphenols, omega-3 oils and folate are particularly beneficial for women. These nutrients are found in abundance, they note, in the Mediterranean diet.

“Beans (high in polyphenols) and fish (rich in omega-3 fats) intakes, specifically, associated with increased cortical thickness.” said Begdache who notes that  polyphenols have an active role to play in normal brain signalling and neurological health. ​

A secondary analysis of the UK National Diet and Nutrition Survey, published in Frontiers in Nutrition, highlights a tendency to report micronutrients intakes collectively for adults, with broad age ranges being used. This means that certain sub-population groups such as younger adults are often overlooked.

The current analysis, which looked at these subpopulations, noted that improvements in dietary quality are needed in young adulthood and mid-life. To achieve this, they note, supplementation strategies could help young adults be where they should be at these ages – in their “nutritional prime.”

The analysis found sizeable deficiencies in several important nutrients. For magnesium in both men and women, 19% of young people in their twenties having intakes below the Lowest Recommended Nutrient Intake (LRNI). There were also considerable gender gaps in dietary selenium intakes, with 50% females and 26% of males having total intakes beneath the LRNI.

Furthermore, a quarter of women had both iron and potassium intakes below the LRNI, while among UK males, vitamin A and zinc shortfalls were apparent.

The researchers say that an adequate micronutrient profile for women is not only important for fertility but also to prepare the body for the extensive physiological demands should pregnancy occur. Selenium, for example, has been highlighted as a crucial nutrient for women seeking to become pregnant.

By increasing their risk of preeclampsia, mothers with low selenium levels may also be at increased risk for heart disease, stroke and high blood pressure later in life. The summary calls for higher levels of supplementation of high selenium yeast to combat heart health threats.

Male fertility at risk too

Zinc, of course, is a known antioxidant with research showing that fertile males tend to have higher seminal zinc levels than their infertile men. Zinc also helps to support immunity and avert age-related diseases.

Zinc shortfalls are somewhat surprising to see, the researchers add, especially among males, given that meat and meat products are one of the main providers of zinc. It is possible that younger men in their twenties are eating less meat which could have contributed to lower zinc intakes in this age group, the researchers note. This is an important finding and worthy of consideration in the context of public health given current trends toward plant-based diets, they explain.

In terms of the low vitamin A intake found in males, the researchers found that young men’s mean intakes of fruit and vegetables were slightly lower at 3.9 portions daily compared with 4.1 portions daily among women aged 19 to 64 years. It has also been found that fruit and vegetable variety tends to be lower in men, especially in instances where education and social class is lower.

Why are levels so low?
Adequate nutrition at this stage of life can also help to future-proof health against debilitating and chronic diseases that can occur in later life.

The researchers suggested that when it comes to women’s nutritional shortfalls, societal pressures around body image could be a factor. They cite a recent survey of 1,035 social media tweets typically used by young adults that found that 67% related to body image, eating disorders, fitness, food or dieting. This, in turn, could have wider ramifications impacting on dietary habits and micronutrient profiles of young women.

Emerging food trends and the avoidance of food groups could also be impacting on micronutrient intakes. For example, the consumption of eggs, milk, and dairy correlates strongly against female nutritional iodine status while veganism has also been found to impact on vitamin D, calcium and vitamin B12, iodine and selenium intakes. They further add that UK females having diets lower in red meat (less than 40 g daily) have reduced micronutrient intakes, especially zinc and vitamin D.

“It is imperative to continue raising awareness about the importance of healthy and balanced diets and adequate micronutrient intakes. The implications of ‘cutting back or cutting out’ certain food groups also need to be communicated, especially to younger generations who are strongly influenced by social media which is not subject to peer review or monitoring systems,” says author Dr. Emma Derbyshire, Public Health Nutritionist and an advisor to the Health & Food Supplements Information Service (HSIS).

A daily insurance policy
The current research found that females and young adults are at particular risk of micronutrient shortfalls. In an environment, where the public are being encouraged to reduce their energy intakes, it is important to ensure that younger people get the nutrient they need sand that multivitamin and mineral supplements could help.

Supplement, of course, are no substitute for a healthy diet, but as the nutrient content of our food declines and food fads become more prevalent, they may be an important insurance policy for health. For information on choosing the best supplements see our article What to look for in supplements.