Autumn is here and things are already changing. Leaves are changing color, the warm weather is starting to disappear and not only are we still grappling with the Corona virus but seasonal allergies and the cold and flu season are just around the corner.
That’s why it is so important to boost your immune system during this time. And one of the best things to add to your daily diet are apples.
Studies have revealed that pectin, a special kind of fiber found in apples, may help boost levels of immune-supportive proteins. So, crunching one a day could very well help keep the doctor away this cold season.
Immune-System Makeover
Apples aren’t the only source of pectin. You’ll find it in pears, citrus, and other fruit, too. And in a recent animal study, this soluble fiber helped increase levels of interleukin-4, a compound that stimulates production of infection-fighting mast cells. And as a result, munching on pectin weakened illness severity and duration in the test subjects.
A Good Support System
One catch, though: Soluble fiber wasn’t a quick fix. It took about 6 weeks of daily soluble fiber doses to get results. The authors of the study suggest that aiming for 25 to 38 grams of total fiber per day — both soluble and insoluble — would be a good immune-supportive goal.
So have an apple a day, but add some whole-grain oatmeal, oranges, and beans to your day, too.
