Apples being one of the most consumed fruits in the world, it really makes sense to know all the health benefits apples have to offer.

Steve Jobs used an eaten apple as the logo for a world-renowned brand, Sir Isaac Newton made a quest on gravity due to an apple incident, no doubt, it is a fruit of cultural significance and there is hardly a country where you can’t find an apple!

Not only do apples provide various health benefits, but it is one of the most versatile fruits with many uses if you know what we are talking about considering apple pie, apple cider vinegar, and applesauce to name a few.

Should You Peel Apples or Eat it with The Skin?

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You will get a certain amount of nutrition if you decide to peel the skin, though you will most certainly lose a considerable amount of nutrients as well.

While a medium apple with skin has about 4.3 grams of fiber, an apple without skin may have only about  2.1 grams. There is also a notable reduction in vitamin K, vitamin A, vitamin C, carbs, calcium, potassium, and folate [1] [2] if you decide to have only the flesh.

So should you peel it? We wouldn’t recommend it. But if it’s the pesticide that concerns you, we highly recommend opting for organic produce. If that’s beyond your budget, the apples can be soaked in a solution of baking soda & water (1 tsp baking soda per 2 cups of water) for 12-15 minutes. After soaking you can rinse & rub with running tap water. This should remove a significant amount of pesticides from your apples! 

Nonetheless, if the skin still keeps you away from eating apples, then by all means you may peel the skin and enjoy the flesh. Well, something is better than nothing!

Nutrition Facts of Red Apples with Skin (1 large 3-1/4″ dia 223g)

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• Calories 116   DV* = 6%
• Carbohydrate 30.8 g  DV* = 10%
• Dietary Fiber 5.4 g DV* = 21%
• Vitamin C 10.3 mg  DV* = 17%
• Vitamin K 4.9 mcg  DV* = 6%
• Vitamin B6 0.1mg DV* = 5%
• Vitamin A  120 IU DV* = 2%
• Vitamin E (Alpha Tocopherol) 0.4 mg  DV* = 2%
• Potassium 239 mg DV* = 7%  
• Folate 6.7 mcg  DV* = 2%
• Calcium   13.4 mg  DV* = 1%
• Protein  0.6 g DV* =  1%
• Magnesium  11.2 mg DV* = 3%
• Manganese  0.1 mg DV* = 4%

*Daily Value

Source: USDA

Health Benefits of Red Apples with Skin

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1) For Digestive Health

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Apples are abundant in fiber and they have a special type of soluble fiber called pectin which has shown to improve digestion. 

Pectin has been found to curb diarrhea-causing bacteria and it adds bulk to stools which can alleviate diarrhea.

Further, apple skin comes with a good source of insoluble fiber called cellulose which helps food pass through the digestive tract efficiently. This can ease your constipation.

2) Improve Brain Health

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According to some research studies consuming apples has been shown to improve brain health and reduce the risk of diseases such as Alzheimer’s and Parkinson’s.   

Quercetin a solid antioxidant found in the apple skin has the capacity to reduce oxidative stress apparently by blocking free radicals that could damage the brain cells

3) Better Skin & Youthful Looks

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Apples come with vitamin C which helps in making collagen which is a protein and a crucial component found abundantly in your skin.

Collagen helps in maintaining your skin’s waterproof barrier giving you a better skin complexion and makes you look radiant. Vitamin C is also an important element in strengthening your hair and nails.

4) To Strengthen Your Immune

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Apples are rich in vitamin C and other antioxidants which can contribute towards strengthening your immunity.

According to studies, the antioxidant called quercetin in red apples can fortify and boost one’s immune, especially when you’re under stress. The soluble fiber found in apples tends to reduce inflammation and has the properties to strengthen your immune as well.

5) Improve Eye Health

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The vitamins such as vitamin C and vitamin A contained in apples are healthy for eyes as these vitamins can protect from fatigue, dryness, and help in treating night blindness while removing free radicals that would help in preventing cataract.

According to some long-term studies, people who have consumed fruits rich in antioxidants such as apples are 10-15% less likely to develop cataract.

6) Reduce the Risk of Heart Disease & Strokes

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A new study shows that consuming apples on a daily basis appeared to reduce the levels of LDL (bad cholesterol), and other elements related to plaques and inflammation in artery walls which can help in reducing the risk of heart disease.

In another study, which involved 9,208 men and women demonstrated a strong correlation between the higher number of apples consumed over a 28-year period and having the lowest risk of strokes.

According to a 2013 research study, featured in the American Heart Association’s journal Stroke, shows that for every 7 grams increase of dietary fiber can reduce the risk of first-time stroke by 7%. You get 5 grams of dietary fiber in one large-sized apple.

7) May Help Combat Diabetes

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Though carbs can be a cause of increased blood sugar, the carbs in apples are quite different to what you get in your junk food. A medium-sized apple has 25 grams of carbs, but 4.4 grams are fiber which is healthy [3] and has shown to be protective against type 2 diabetes while improving blood sugar control.

Regular consumption of apples has also shown to reduce insulin resistance which can result in lower blood sugar levels.

8) Reduce the Risk of Cancer

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One apple gives 17% of the recommended daily amount of dietary fiber which can help in many ways of reducing cancer risk.

Excessive weight can increase the risk of different types of cancers. The role played by dietary fiber to increase the feeling of fullness can in turn reduce excessive eating & weight which could aid in lowering cancer risk.

Flavonoids such as quercetin, triterpenoids, and pectin (gut bacteria can use pectin, a significant part of apples’ dietary fiber to make compounds that can safeguard colon cells) have shown to slow down the development of cancers of the colon, lung, and breast in several stages of cancer development.

9) Weight Loss & Lower the Risk of Obesity

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As mentioned before diets high in soluble fiber have been recommended for people who want to lose weight. This fiber attracts water and forms a gel slowing down the digestion which makes you feel fuller longer.

Apples can also fight against obesity with a compound called ursolic acid found in the skin which seems to have the ability to increase a good fat called brown fat that can improve calorie burn.

10) For Healthier Bones

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Apples have quite a unique phytonutrient called phloridzin found in the apple skin which can help improve bone density and reduce bone breakdown especially for women after menopause.

They’re also a great natural source of boron, a mineral that plays a key role in building strong bones and lowering the risk of osteoporosis.

11) For Healthier Teeth

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Apples are the nature’s natural toothbrush since its fiber and thick skin can work like a scrubbing brush to reduce plaque and build-up to protect your teeth while stimulating the gum.

Eating an apple also produces saliva that can provide a rinse to get rid of bacteria and food particles.

12) To Detoxify Your Liver

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A recent study from The University of Iowa reports that a natural substance found in apple peel, ursolic acid, can provide partial protection against fatty liver disease.

Furthermore, apples are rich in pectin & malic acid that can cleanse to remove toxins, cholesterol, and carcinogens from blood to promote a healthier liver.

13) Lower The Risk of Asthma

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Having an apple a day may help pregnant women avert asthma and wheezing in their children.

According to a new study, women who routinely consumed apples while they were pregnant had children who were less prone to suffering from asthma or wheezing by age 5 compared with women who rarely ate apples during their pregnancy.

14) May Provide Protection Against Nonsteroidal Anti-Inflammatory Drugs (NSAIDs)

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Nonsteroidal anti-inflammatory drugs (NSAIDs) are a type of painkillers and taking them too frequently can cause injury to the lining of your stomach.

While polyphenols found in apple peel can be useful in avoiding or as a treatment for side effects caused by NSAIDs, chlorogenic acid and catechin in apples can also be helpful in reducing the damage to the lining of your stomach due to these drugs.

So next time when you feel too lazy to eat an apple, you now know what a valuable gift nature has given you and these juicy red beauties may just keep the doctor away for certain illnesses and not to be taken for granted!

References:

1 https://ndb.nal.usda.gov

2 https://ndb.nal.usda.gov

3 https://ndb.nal.usda.gov

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