Apples are one of the most popular fruits, and for good reason. They are delicious, nutritious, and widely available.

However, many people discard the skin when they eat apples, depriving themselves of many of the health benefits that this fruit has to offer. In this article, we will explore the power of eating apples skin on, and why it’s a great idea to make this a regular part of your diet.

1. Apples are a Rich Source of Fiber

The skin of the apple contains a significant amount of fiber. According to the USDA, one medium-sized apple with skin has about 4.4 grams of fiber, which is about 17% of the recommended daily intake for adults.

Fiber has many health benefits, including regulating bowel movements, reducing cholesterol levels, and lowering the risk of heart disease.

2. Apples are Packed with Antioxidants

The skin of the apple is also a rich source of antioxidants, which are compounds that protect your cells from damage caused by free radicals.

Free radicals are unstable molecules that can cause oxidative stress, which is linked to many chronic diseases, including cancer, heart disease, and Alzheimer’s disease. Apples contain several antioxidants, including flavonoids, quercetin, and catechins.

3. Apples May Help Protect Against Cancer

Some studies suggest that eating apples skin on may help reduce the risk of certain types of cancer, including colorectal cancer and breast cancer.

The antioxidants in apples, especially quercetin, may help prevent cancer by protecting cells from DNA damage and reducing inflammation in the body.

4. Apples May Boost Brain Health

Apples are a good source of compounds called polyphenols, which have been shown to have neuroprotective effects.

In one study, researchers found that elderly women who ate at least one apple per day had improved scores on cognitive tests compared to those who didn’t eat apples regularly. The polyphenols in apples are also thought to have anti-inflammatory effects, which may help protect the brain from damage that can lead to Alzheimer’s disease and other neurodegenerative disorders.

5. Apples are a Low-Calorie Snack

If you’re looking for a healthy snack that won’t sabotage your weight loss goals, apples are a great choice.

One medium-sized apple with skin contains only about 95 calories and is packed with fiber, which can help keep you feeling full and satisfied. Plus, the crunch of an apple can satisfying your craving for something crunchy and sweet, without the added sugar and calories of many other snacks.

6. Apples May Improve Gut Health

The fiber in apples not only helps regulate bowel movements, but it may also help promote the growth of beneficial bacteria in the gut.

A healthy gut microbiome has been linked to numerous health benefits, including a stronger immune system, better mental health, and a lower risk of chronic diseases.

7. Apples May Help Reduce the Risk of Diabetes

Eating apples skin on may help reduce the risk of developing type 2 diabetes. Research has linked consuming apples with a lower risk of type 2 diabetes, possibly due to the high fiber content of the fruit.

Fiber helps regulate blood sugar levels, which can help prevent spikes and dips that can contribute to the development of diabetes.

8. Apples May Help Promote Heart Health

The antioxidants in apples, combined with their high fiber content, make them a heart-healthy food choice. Eating apples skin on may help lower cholesterol levels and reduce the risk of heart disease.

Additionally, the high levels of flavonoids in apples have been linked to a lower risk of stroke, possibly due to their ability to improve circulation in the body.

9. Apples are Versatile and Delicious

Finally, one of the best reasons to eat apples skin on is simply that they are delicious! Apples are a versatile food that can be eaten on their own, baked into desserts, added to salads or smoothies, or used as a natural sweetener in recipes.

With so many different varieties of apples available, there is sure to be one that suits your taste preferences.

Conclusion

There are many good reasons to eat apples skin on. From their high fiber content to their rich antioxidant profile, apples offer numerous health benefits that should not be overlooked.

Whether eaten as a snack or incorporated into meals and recipes, apples are a versatile and delicious addition to any diet.