Are peeled or whole apples healthier?

Reasons to eat apples with the skin on

Each individual has a different way of enjoying apples, while some eat them whole, others carefully peel and cut them into pieces. However, experts say that eating washed apples with the skin is healthier.

Apple peel contains significant amounts of vitamin C, several nutrients and antioxidants, which help prevent chronic diseases.

“However, it is important to wash the apples thoroughly to remove any pesticide residue (if any) or wax that retailers often use to make the apples shiny,” warns Dr. Ushakiran Sisodia, Nanavati Max Super Speciality Hospital (India).

Dr. Nirupama Rao, nutritionist, Rejua Energy Center (India), shared that unpeeled apples are a great source of fiber, vitamins and antioxidants. “Most of the fiber and nutrients are in or just under the skin. You can enjoy unpeeled apples as a healthy snack.”

People who have trouble digesting the skin or prefer soft fruit can opt for cut apples, says Dr. Rao. “You still get the nutritional benefits of the flesh. It’s a personal preference.”

Most recommendations suggest that people should eat one medium-sized apple a day. “Although apples are very healthy, you should only eat one or two medium-sized apples. You need to include a variety of fruits and vegetables, not just one,” Dr. Sisodia said.

Benefits of apples

Dr. G Sushma, clinical nutritionist, CARE Hospital (India), provides the nutritional value of a medium-sized apple (about 182g) as follows: 95 calories, 25g carbohydrates, 4g fiber, 19g sugar, vitamin C (14% daily requirement), potassium (6%).

Apples provide several health benefits such as:

Good for the heart:The fiber, antioxidants and flavonoids in apples are linked to a reduced risk of heart disease by lowering cholesterol levels and regulating blood pressure.

Promote digestion:The fiber content in apples is good for healthy digestion and can prevent constipation.

Antioxidant:Apples contain antioxidants such as flavonoids and polyphenols, which can reduce oxidative stress and inflammation in the body.

Water supply:Apples have a high water content, which can contribute to overall hydration.

Aids in weight loss: Apples are relatively low in calories and fat, and are a good source of fiber and vitamin C. “The fiber content in apples can promote feelings of fullness and reduce overall calorie intake, contributing to weight loss when combined with a balanced diet,” explains Dr. Sushma./.