Apple is often considered a “golden fruit” for human health. Eating one apple a day may reduce the risk of premature death from cancer by up to 35%, potentially contributing to a longer lifespan. This conclusion comes from a 15-year study conducted by researchers at the University of Western Australia.
The researchers followed a group of retirees aged 70 to 85. A total of 1,456 participants completed food frequency questionnaires, allowing scientists to examine how apple consumption influenced mortality rates.
Dr. Jonathan Hodgson from the University of Western Australia's School of Medicine and Pharmacology explained: “Previously, we found that flavonoids from apple skins help improve arterial relaxation. Now, we have observed that higher daily apple consumption is associated with a lower risk of death from all causes, particularly cancer-related deaths among older women.”
A medium-sized apple contains only about 95 calories but provides a variety of vitamins and minerals, including vitamin C, potassium, fiber, carbohydrates, and plant compounds such as quercetin, catechin, and chlorogenic acid.
In a study published in the Journal of Agricultural and Food Chemistry, scientists linked the antioxidant compounds flavonoids and phenolics primarily to apple peels. They found that the peel alone contains more health-promoting antioxidants than the flesh of the fruit.
In other words, if you routinely peel apples before eating them, you may be removing a significant portion of their nutritional value. However, you should only eat apple peels if you are confident that the apples come from a reliable source and are free from harmful chemical residues.
Here Are Some Reasons Why You Should Eat Apples With the Peel On
1. Apple Peel Is Rich in Fiber
According to Boldsky, a medium-sized apple contains approximately 4.4 grams of fiber. Apple peel contains both soluble and insoluble fiber, with about 77% being insoluble fiber.
This type of fiber helps prevent constipation by absorbing water and moving digestive waste through the colon.
Meanwhile, soluble fiber promotes a feeling of fullness, helps prevent blood sugar spikes, slows nutrient absorption, and may help lower cholesterol levels.
2. Apple Peel Provides Essential Vitamins
Apple peel contains approximately 8.4 mg of vitamin C and 98 IU of vitamin A.
Once the peel is removed, these amounts drop to around 6.4 mg of vitamin C and 61 IU of vitamin A, significantly reducing the fruit’s nutritional value.
3. May Help Prevent Cancer
A study from Cornell University found that apple peels contain compounds known as triterpenoids.
These compounds have demonstrated the ability to kill cancer cells in laboratory settings, particularly targeting colon, breast, and liver cancer cells.
According to the American Institute for Cancer Research, apples are also an excellent source of antioxidants, which may help reduce the risk of lung cancer.
4. Supports Respiratory Health
Quercetin, a flavonoid with numerous biological benefits, is found mainly in apple peel rather than in the flesh.
People who eat five or more apples per week may experience better lung function due to the presence of quercetin. This may also help lower the risk of asthma.
Quercetin may additionally help protect brain tissue from damage associated with Alzheimer's disease and other degenerative conditions.
5. May Aid Weight Loss
Apples are a popular choice in many weight-loss diets.
The good news for those trying to lose weight is that apple peel should not be removed. Apple peel contains ursolic acid, an important compound that may increase muscle mass, boost calorie burning, and help reduce the risk of obesity.
6. Additional Nutritional Benefits
According to the University of Illinois, apple peel also contains important minerals such as potassium, calcium, folate, iron, and phosphorus.
These nutrients play various essential roles in maintaining strong bones, regulating cell growth, and supporting the production of healthy red blood cells.