What are The Health Benefits of Taking Apple Pectin

Apple Pectin - Brova

Apple pectin is a soluble fiber that’s found in apples. It can be used as a dietary supplement and has been shown to have many health benefits. Apple pectin works in the body by helping with digestion, reducing cholesterol levels and blood sugar, fighting infections, improving metabolism and more!

What is pectin?

Pectin is a soluble fiber that’s found in the cell walls of plants. It’s a natural, sugar-free sweetener and can be found in apples, pears, and citrus fruits–which are all good things to know if you’re interested in taking apple pectin supplements!

Pectin can also be extracted from apples or citrus fruits and sold as an ingredient in food products like jams and jellies.

How Apple Pectin Works

Apple pectin is a soluble fiber, which means it’s a type of carbohydrate that can be dissolved in water and then absorbed by your body. Soluble fibers are found naturally in foods like apples, bananas, oats and legumes (like beans). These fibers act as prebiotics — substances that help stimulate the growth of good bacteria in your digestive tract.

How Apple Pectin Works

Pectin has been shown to reduce cholesterol levels by binding with bile acids before they leave your body as waste products through feces or urine. These bile acids can then be reabsorbed by the liver where they are broken down into their original form: cholesterol! This is one reason why some people who take pectin supplements or consume foods high in pectin experience weight loss — less fat means less bile acids available for reabsorption!

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Promising Benefits and Uses of Apple Pectin

  • Aids in Weight Loss: 

Pectin may help in weight loss by increasing the feeling of fullness, which in turn can assist in lowering calorie intake.

  • Controls Blood Sugar: 

Apple pectin is known to decrease blood sugar levels and improve blood sugar responses, beneficial to individuals with conditions like type 2 diabetes.

  • Supports Heart Health:

 It has the potential to boost heart health by lowering cholesterol and blood pressure levels as it binds to bile acids in your small intestine, improving cholesterol levels.

  • Relieves Diarrhea and Constipation:

Pectin is a gel-forming fiber that absorbs water, helping to normalize stools and relieve both constipation and diarrhea.

  • Enhances Iron Absorption: 

Some studies suggest that apple pectin may improve iron uptake, particularly beneficial for individuals with anemia.

  • Improves Acid Reflux: 

Some evidence shows that pectin may improve symptoms of acid reflux.

  • Strengthens Hair and Skin: 

While anecdotal, some sources suggest that apple pectin might contribute to stronger hair and skin. However, scientific backing is absent for this claim.

  • Possesses Potential Anti-cancer Effects: 

Test-tube and animal studies suggest that pectin may possess anti-cancer properties against prostate and colon cancer cells but further research including human subjects is necessary.

  • Easily Add to Diet: 

Pectin, including apple pectin, is readily available and can be easily added to your diet via supplements or whole foods such as apples.

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What Is the Recommended Amount of Apple Pectin to Take?

Studies investigating apple pectin’s effects often use dosages between 10 and 15 grams daily for adults. Available apple pectin products typically have much smaller serving sizes, ranging from around 500mg to 1 gram per serving.

The most crucial step is consulting a healthcare professional to determine the appropriate dosage for you. They can consider your specific needs, health conditions, and potential interactions with medications you’re taking.

Side Effects and Precautions With Apple Pectin Consumption

While uncommon, some people might experience mild gastrointestinal side effects when consuming apple pectin, especially in high doses. These can include:

  • Bloating
  • Gas
  • Stomach cramps

Precautions to Consider:

Here are some situations where extra caution is advisable:

  • Digestive Issues: If you have existing digestive conditions like irritable bowel syndrome (IBS) or ulcerative colitis, consult your doctor before consuming apple pectin, as it might worsen symptoms in some cases.
  • Medications: Apple pectin can potentially interact with certain medications. Discuss it with your doctor if you’re taking any medications to avoid any potential complications.

Allergies: If you have allergies to apples or other fruits in the Rosaceae family (like peaches, plums, or strawberries), talk to your doctor before consuming apple pectin, as there could be a risk of an allergic reaction.

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I hope this article has helped you understand the benefits of apple pectin. As with any supplement, it’s important to consult with your doctor before starting or stopping any new regimen. The right amount of apple pectin can be a great addition to your daily routine and help keep your body running smoothly!

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