Are peeled or whole apples better for your health?
Peeled apples don't contain as much vitamin C, fiber, and antioxidants as whole apples. When eating apples, you need to wash them thoroughly to remove any pesticide residue.
Reasons why you should eat apples with the peel on.
Each person enjoys apples differently; some eat them whole, while others carefully peel and slice them. However, experts suggest that eating apples that have been washed and still have their peel is healthier.
Apple peels contain significant amounts of vitamin C, several nutrients, and antioxidants, which help prevent chronic diseases.
"However, it is important to wash apples thoroughly to remove any pesticide residue (if present) or wax that retailers often use to make apples shiny," warns Dr. Ushakiran Sisodia, Nanavati Max Super Specialist Hospital (India).
Dr. Nirupama Rao, a nutritionist at the Rejua Energy Centre (India), shared that unpeeled apples are an excellent source of fiber, vitamins, and antioxidants. “Most of the fiber and nutrients are in or just below the peel. You can enjoy unpeeled apples as a healthy snack.”
According to Dr. Rao, those who have difficulty digesting the peel or prefer softer fruit can opt for pre-cut apples. "You still get the nutritional benefits from the apple flesh. It's a matter of personal preference," the expert said.
Most recommendations suggest that people should eat one medium-sized apple a day. “While apples are very healthy, you should only eat one or two medium-sized apples. You need to include a variety of fruits and vegetables in your diet, not just rely on one type,” Dr. Sisodia stated.
Benefits of apples
Dr. G Sushma, a clinical nutritionist at CARE Hospital (India), provides the following nutritional values for a medium-sized apple (approximately 182g): 95 calories, 25g carbohydrates, 4g fiber, 19g sugar, vitamin C (14% of the daily requirement), and potassium (6%).
Apples offer several health benefits, including:
Good for cardiovascular health:The fiber, antioxidants, and flavonoids in apples are linked to a reduced risk of heart disease by lowering cholesterol levels and regulating blood pressure.
Promotes digestion:The fiber content in apples is good for healthy digestion and can prevent constipation.
Antioxidants: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.
Weight loss support: 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.
