Apples contain vitamins and minerals such as vitamin C, potassium, fiber, carbohydrates and other plant compounds such as quercetin, catechins and chlorogenic acid. A medium-sized apple contains only 95 calories. Apples also have a high content of polyphenols, which have antioxidant properties. This antioxidant is found both in the crust and meat of the apple.
Many people have a habit of eating peeled apples, but in doing so, you are also peeling off its nutrients. Here are some reasons to eat apples and peels!
🍎 fiber in the shell
The shell of a medium-sized apple contains about 4.4 g of fiber. Apple peel has both soluble and insoluble fiber, but about 77% of them are insoluble fiber. This fiber prevents constipation by attaching to water and pushing digestive waste through the large intestine. On the other side, soluble fiber helps you feel full, prevents blood sugar spikes and slows nutrient absorption. Apple peel also further aids in lowering cholesterol.
Apple peels contain many vitamins
The peel of an apple contains 8.4 mg of vitamin C and 98 international units (IU) of vitamin A. When peeled, this amount drops to 6.4 mg of Vitamin C and 61 IU of Vitamin A. Did you know? Half of the apple’s vitamin C content is right under its skin?
🍎 Apple peel is effective in preventing cancer
A 2007 study from Cornell University found that compounds called triterpenoids are found in the peel of apples. These compounds have the ability to kill cancer cells and are specifically targeted at colon, breast and liver cancer cells. According to the American Institute of Cancer Research, apples are an excellent source of antioxidants. These antioxidants may reduce the risk of lung cancer.
🍎 Apple skin relieves breathing problems
Quercetin, a flavonoid, is mainly found in the peel rather than the flesh of the apple. One study found that people who ate five or more apples a week had better lung performance thanks to the presence of quercetin. This reduces the risk of asthma. According to a 2004 study, quercetin fights tissue damage in the brain associated with Alzheimer’s disease and other degenerative disorders.
Apple peels help with weight loss
This is good news for those looking to lose weight. Apple peels contain ursolic acid, an essential compound that can fight obesity. Ursolic acid increases muscle fat, which will be burned into calories, thereby reducing the risk of obesity.
🍎 Other nutritional benefits of apple peel
According to the University of Illinois, apple peel contains important minerals like potassium, calcium, folate, iron and phosphorus. These minerals have various functions in the body, from maintaining strong bones to regulating cell growth and creating healthy red blood cells.
How to eat apple peel?
Proper washing of apples before adding will remove pesticides as well as the wax coating on the peel to make the apple fresher longer, and better choose a rustic apple with absolutely no artificial preservative wax, 100 % natural can safely eat the skin like the Dutch Joly Red apple.