“An apple a day keeps the doctor away” is a saying that we have heard multiple times to ingrain into our minds the benefits of an apple. But do you peel the skin of the apple when you eat it? If you do, then you might be depriving yourself of the apple’s most essential nutrients. Here are some very powerful reasons to never remove the skin again.
1. High in fiber
Apple is a rich source of dietary fiber. A medium apple contains approximately 4.4 gram of fiber and out of which 47% of the fiber is present in the skin. Which means without the skin you are only getting 2.1 grams of fiber OR almost half of the actual content.
2. Source of vitamin and minerals
Apple is a good source of Vitamin C and Vitamin A, but most of this content lies in the skin. A medium apple with skin packs 8.4 mg of vitamin C and 98 international units (IU) of vitamin A. Without the skin, this amount reduces to 6.4 milligrams of vitamin C and 61 IU of vitamin A.
3. Eases breathing problems
The skin of an apple contains quercetin, which is a kind of flavonoid and helps in proper functioning of the lungs, which in turn eases different breathing problems. It also helps in reducing the release of histamine and other allergic or inflammatory chemicals in the body.
4. Control your weight
A major chunk of the fiber is present in the skin, so if you eat an apple with the skin, it will keep you fuller for longer and helps you in maintaining your weight. The peel also contains ursolic acid, which is an important compound that fights obesity by increasing muscle mass and good fat in the body. This pushes up calorie burn, thereby lowering obesity risk. It did so at least in mice, according to a 2012 study.
5. Keeps cancer at bay
According to a study at the Cornell University in 2007, the apple skin contains compounds called triterpenoids that either inhibit or kill cancer cells in laboratory cultures. One of the study authors said that these compounds targeted human liver, colon and breast cancer cells.
But remember to clean the apple properly before eating. Rub it properly with a soft scrub under running water to remove the coating of wax which may be present on it to act as a preservative. Also, you can use warm water to clean your fruits but be careful about the temperature of the water. Always consume the apple with the skin to derive maximum benefits.