Why You Should Stop Peeling Your Apple

If you're one of those people who peel the skin off the apple before cutting it up, well, you should stop now.

To get the most from this wonder fruit, always leave the peel on. Otherwise, you’re throwing away the most important part of the fruit. Here’s why:

Powerful Antioxidant
The peel has six times the antioxidant power of the meat.

Fight Obesity
The peel is home to ursolic acid, an important compound in the obesity-fighting ability of apples. Ursolic acid seems to increase muscle and brown fat, which in turn up calorie burn, thereby lowering obesity risk, at least in mice, according to a 2012 study.

Pack Most of the Fiber
A medium apple with the skin contains 4.4 grams of fiber. Without the skin, you’re only getting 2.1 grams, not even enough to qualify it as a “good source of fiber”.

Improve Lung Function
Eating apples with the skin on can improve lung function, thanks to a powerful compound called quercetin, which is concentrated in the skin of the fruit.

Packed with Essential Vitamins and Minerals
Vitamin A, C and K are found in ample amounts in apple skin. Essential minerals including calcium, potassium and phosphorus also reside in the skin of the fruit. Together, these nutrients protect your nerves, brain, skin, bones and heart. 

Contain Bone-Friendly Compound
Apple skin contains bone-friendly compound called phloridzin. By keeping the skin on, you take in this powerful flavonoid, which has been found to protect postmenopausal women from osteoporosis by improving inflammation markers and increasing bone density.

Keep Cancer at Bay
A 2007 study from Cornell University pinpointed a handful of compounds called triterpenoids in the skin of apple that possess strong anti-cancer activity, especially in preventing breast, colon, and liver cancer.

After harvesting, a small amount of additional wax is sometimes applied to apple skin to prolong storage time. The wax is safe to eat, but remnants of pesticides may be trapped underneath it, so wash the apple to remove contaminants from the peel.

If you concern about pesticides that remain on the skin, buy apples that are certified organic, which means they were grown without man-made pesticides. Although the U.S. Food and Drug Administration inspects produce before it’s shipped and at the market to ensure that pesticide residues are at or below safe levels.

Notes:
  1. Don’t wash apples in soap because detergents can be absorbed into the peel.
  2. Don’t wash apples in a sink or bowl of water because contaminants can spread through the water.
  3. Rinse apples under cool water and dry it with a clean towel or paper towel to remove most of the wax and residue. If needed, rub it gently with a soft cloth or vegetable brush to scrub away the wax.
photo: missiongalacticfreedom.files.wordpress.com

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