Established studies have indicated that triterpenoids found in apple skin possess the potential to destroy cancer cells, particularly those associated with colon, breast, and liver cancers. Consequently, consuming apples with their peel intact can offer several health benefits.
1. Should you eat apple peels?
Many people often wonder "Should you eat apple peel?". In fact, one apple contains many vitamins and minerals such as: Vitamin C, potassium, fiber, carbohydrates, chlorogenic acid, quercetin, or catechin.
Despite containing only around 95 calories, a medium apple is rich in polyphenols, which have antioxidant properties. These antioxidants are also present in the apple's skin. So, to the question, "Should apple skin be consumed?", the answer is yes.
According to nutrition experts, eating apples with the peel offers several health benefits, including:
- Fiber provision: It's estimated that a medium-sized apple's skin contains approximately 4.4 grams of fiber, encompassing both soluble and insoluble types. This fiber primarily functions to prevent constipation, promote feelings of fullness, help regulate blood sugar levels, slow down nutrient absorption, and effectively contribute to lowering cholesterol.
- Essential vitamin content: Apple peels are a source of vital vitamins, notably containing around 8.4 mg of vitamin C and 98 IU of vitamin A. Peeling an apple before consumption reduces these levels to 6.4 mg of vitamin C and 61 IU of vitamin A. Therefore, consuming apples with their skin intact offers significant health advantages.
- Cancer prevention: Research has confirmed that triterpenoids present in apple peel possess the potential to destroy cancer cells, particularly those associated with colon, breast, and liver cancers. This provides a compelling reason to consume apples whole, including the skin.
- Respiratory health benefits: Certain compounds, such as quercetin, a flavonoid predominantly found in apple peel rather than the flesh, contribute to improved respiratory function. Consuming apples with their skin intact can enhance lung function, potentially reducing the risk of asthma. Notably, quercetin also exhibits protective effects against tissue damage in the brains of individuals with Alzheimer's disease and other neurodegenerative disorders.
- Weight management: Apple peels offer potential benefits for those looking to manage their weight. The presence of ursolic acid, a compound known for its anti-obesity properties, is a key factor. Ursolic acid is thought to promote muscle mass while simultaneously burning stored fat for energy, thus reducing the risk of obesity.
Beyond these health benefits, apple peels also provide essential minerals, including potassium, calcium, folate, iron, and phosphorus. These minerals contribute to overall health and development, supporting functions ranging from maintaining bone strength to regulating cell growth and promoting the production of healthy red blood cells.
2. The danger of eating apples with the skin on
While eating apple peels offers numerous health benefits, it also carries certain risks, including:
- Pesticide Residue:
Pesticide use remains prevalent in many countries, including Vietnam. Typically, after being sprayed on fruits and vegetables, pesticides primarily reside on the outer surface and are gradually washed away by rain or dew. It's estimated that after approximately three days, pesticide residue on the fruit's skin decreases by nearly 70%, and it takes about seven days for it to disappear almost entirely from the surface.
If you happen to consume an apple shortly after pesticide application, eating it with the peel can be significantly detrimental and negatively impact your health.
- Risk of Parasitic Infection:
Even with thorough washing, fruits can still harbor parasites, such as flies, mites, aphids, worms, flukes, fungi, etc.
During cultivation, even if parasites don't directly attach to the fruit, the surrounding environment (outdoors, gardens, etc.) contains numerous pathogens. Furthermore, the rough surface of fruit peels provides ideal conditions for parasites to survive. Therefore, even a small crack or hole in the fruit can allow them to thrive. Eating apples with the peel can sometimes indirectly introduce these parasites into the human body, affecting health.
3. How to eat the apple with skin?
With certain risks and benefits,the question of whether or not to eat apple peels causes much deliberation. Currently, the primary concern for many is how to consume apples with the peel while minimizing the associated risks.
According to nutrition experts, the best way to safely eat apples with the peel is to ensure food safety and hygiene before consumption. Individuals should learn how to select fresh, high-quality apples and then thoroughly wash them, soaking them in salt water to remove pesticides or disease-causing parasites, preventing them from entering the body and harming health.
If you want to eat apples with the skin, you can apply the following 2 safest ways:
- Using baking soda to wash apples: First, you need to rinse the apples briefly with clean water once to remove some of the dirt on the peel. Next, add about 4 teaspoons of baking soda to a basin of about 1.5 liters of water and stir the mixture well. After completing this, you can soak the apples for about 10-15 minutes, then rinse them again with clean water, take them out to drain, and enjoy.
- White vinegar and grapefruit essential oil solution: If you want to safely eat apples with the peel, when washing them, you need to soak them for about 40 minutes in a solution consisting of 1 part water, 2 parts white vinegar, and a few drops of grapefruit essential oil.
Note: It is necessary to thoroughly wash the 1 stem area of the fruit because that is where a lot of bacteria and harmful chemicals are concentrated, which can affect human health if accidentally consumed.
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