Apples are one of the healthiest fruits to include in your diet. They are low in calories, high in fiber, and packed with essential vitamins and minerals. But, have you ever thought about the health benefits of keeping the peel on an apple?.

The Nutritional Value of Apple Peel

Apple peel contains almost all the vitamins and minerals present in the fruit. It is rich in nutrients such as vitamin C, vitamin A, potassium, calcium, folate, and fiber.

A medium-sized apple with its peel provides about 4 grams of fiber, which is more than 10% of the recommended daily intake.

Antioxidants in Apple Peel

Apple peel is also rich in antioxidants, which are substances that protect your cells from damage caused by harmful molecules called free radicals. Antioxidants can help reduce your risk of chronic diseases such as heart disease, cancer, and diabetes.

The antioxidant compounds in apple peel include quercetin, catechin, phloridzin, and chlorogenic acid. These compounds work together to protect your body against oxidative stress, inflammation, and cell damage.

Health Benefits of Apple Peel

1. Improved Digestion

Fiber is an important nutrient for digestive health. It helps keep your bowel movements regular, prevents constipation and diarrhea, and feeds the beneficial bacteria in your gut.

Apple peel is an excellent source of dietary fiber, and including it in your diet can aid in digestion and promote gut health.

2. Lower Risk of Chronic Diseases

The antioxidant compounds in apple peel can reduce your risk of chronic diseases such as heart disease, cancer, and diabetes.

Studies have shown that regular consumption of apples and apple peel is associated with a lower risk of cardiovascular disease, certain types of cancer, and type 2 diabetes.

3. Better Brain Function

The antioxidants in apple peel can also have a positive impact on your brain function. Research has shown that these compounds can improve memory and cognitive function in older adults and reduce the risk of age-related mental decline.

4. Stronger Bones

Calcium is an important mineral for bone health. Apple peel contains significant amounts of calcium, which can help improve bone density and prevent bone loss.

Including apple peel in your diet can help protect your bones and reduce the risk of osteoporosis.

How to Include Apple Peel in Your Diet

There are many ways to include apple peel in your diet. Here are a few ideas:.

Eat apples raw, with the peel on.
Add sliced or chopped apples to your oatmeal or yogurt.
Use apple slices as a healthy snack with almond butter or other nut butter.
Create a healthy apple dessert by baking apples with the peel on and topping with cinnamon and honey.
Add chopped apples with the peel on to salads or smoothies.

Conclusion

Keeping the peel on an apple when you eat it can provide many health benefits.

Apple peel is rich in fiber, vitamins, minerals, and antioxidants, which can improve digestion, reduce the risk of chronic diseases, enhance brain function, and strengthen bones. Including apple peel in your diet is easy and delicious, and can help you feel your best.