Health benefits of eating apple skin is one thing you should know now. Because i believe some you are prefer to peel the apple skin before eat it. That habit should be avoided by now.
Apple, as one of the most popular fruits all around the world have some incredible nutrients that can give us healthier body and lower risks of a certain disease like cancer, diabetes, and lung dysfunctions. In this article i really wanna share you about the benefits of not peeling the skin.
Apple Nutrition
Inside and apple with it’s peel provide lots of nutrients that your body need. Those nutrients listed below:
- 116 calories
- 4 grams of fiber
- 239 milligrams of potassium
- Mineral
- 3 milligrams of vitamin C
- 120 international unit of vitamin A
- 9 micro grams of vitamin K
But if you often prefer to eat apple without it’s skin the nutrients that contained will less than when you eat apple without peeling it. The nutrients left when you peel the skin is listed below:
- 104 calories
- 8 gram of fiber
- 194 milligrams of potassium
- 6 milligrams of vitamin C
- 82 international units of vitamin A
- 3 micro grams of vitamin K
When you compare two nutrients list above you may realize that it lose almost half of over all nutrients that your body may get while eating the apple with it’s skin.
- Anti-Cancer Agent
According to studies that have been done by Cornell University, eating apple skin may reduce risks from a certain types cancer. Liver cancer, breast cancer, and colon cancer are included. They also report that inside the apple skin also contain triterpenoids that work great to eliminate cancer cells and inhibits new cancerous cells growth.
- Prevent Heart Disease
Some article that has been published in the “Journal of Food Science” explain that in apple skin there are antioxidants that can help you prevent the oxidation of polyunsaturated fats. Polyunsaturated fats is some oxidation of fats that can highly lead to heart disease.
- Prevent Asthma
Based on a study, it’s been proven that apples have amazing ability to lower the risk of asthma more than other fruits and veggies. Even if you combine them.
- Weight Control
An average size of apple is contain with 5 grams of fiber. It is 20 percent of daily recommended intake. Base of research, we can lose about 7 calories for each gram of fiber intake. Imagine if you eat 30 grams a day you can eliminate 210 calories. It may result a 20 pound weight lose if you continue this diet for a year. According to a Brazilian dieters study, you can have the extra quarter pound of weight loss for each additional gram of fiber over a six month period.
- Regulate Blood Sugar
Inside apple contain lots of antioxidant. Based on scientist research, this substance have the ability to lowering blood sugar and make insulin response correspondingly. The enzyme that is responsible for breaking starch into simple sugar will be block and fewer simple sugar will be released into the blood stream. As the result your body will have powerful resistance against diabetes.
- Lung Health
According to several researches and observations, consuming apple with the skin can help your lung function improve. It can also lower the risk of respiratory diseases.
- Teeth Treatment
Who knows that when you eating apple you can also stimulating the production of salive in your mouth. Saliva is some substance that have the ability to eliminate bacteria as a result of reducing tooth decay. It can give you a whiter and healthier teeth from time to time.
- Boost Immune System
Vitamin C inside apple peel offers you to strengthen your immunity system. Not only that but your body also can build new body cell thanks to the vitamin A called choline which contain in apple’s skin.
- Great for Skin Health
Skin health can be affected by how many vitamin C you consume in your diet. As i mention above, apple with it’s skin is contain a lot more vitamin C than apple without it’s skin.
- Great for Eyesight
Let’s say you have problem with your eyesight, then you go to check your eye in a clinic of hospital. I bet the doctors will recommend you to consume foods with high vitamin A beside ask you to buy a new eye glasses. As we know that vitamin A is vital for our sight seeing. Beside carrots, apple peel offers you a good source of vitamin A. If you do not like carrot that much you can try to replace it with apple. Or even eat both will give you more optimum effect.
- Great for Anemia
If you have a lower red blood cell you may be exposed anemia. Iron is a essential substance that can help your body to make more red blood production. In appe and it’s peel contain amount of iron. It means that apple with skin can be a healthy food for anemic patients.
- Improve Digestive System Health
Apple peel is a high source of fiber. According to studies, in a peel of apple can amazingly offers about two to third of the apple’s fiber. In other word, if you regularly consuming apple with it’s skin it can make a convenient bowel movement and improve your digestive system health.
- Lower Hypertension
There have been a study in Canada that separately research apple peel and fleshy fruit of apple. The result is shown that the peel of apple can significantly inhibit an enzyme called ACE to cause hypertension and high blood pressure in human body system more that the fleshy apple it self. Imagine if you eat both of the fleshy apple with the peel.
- Reduce Cardiovascular Disease
Dietary Guidelines for Americans have found the evidence that by eat apple with it’s skin combine with vegetables in your daily diet can reduce risk of cardiovascular disease.
- Maintain Your Muscle
A certain scientists, Dr. Adams, a U.S expert in hormone have found some natural compounds inside the apple peel. It’s ursolic acid that have powerful ability to stop muscle from wasting, keep pensioners strong as they age, and decrease risk or hard-to-heal fractures.
After read those benefits above, will you still peeling apple skin? Well, for those people who have problem with chewing apple skin there’s another way to eat apple skin is by baking it. The texture will be soften and more palatable. You also can make your own home-made creation such as pie apple, muffin apple, and more. Whether you eat apple skin on its own or make add it to your dishes, as long as the nutrients inside can be received by your body you can always have the benefits.