It’s really a matter of preference, but if you’re looking to pack the most nutritional punch, you may want to leave those apples unpeeled. That’s because the peels – of all fruit, not just apples — contain higher amounts of minerals, vitamins, and other beneficial plant compounds than the flesh does.
Yet the peels are often discarded for many reasons, whether due to habit, preference, taste, or desire to reduce exposure to pesticides. However, properly washing the fruit and eating it with the peels still on allows you to keep the most nutrient-rich part of the apple.
According to Healthline, a raw apple with the skin on contains up to 332% more vitamin K, 115% more vitamin C, 142% more vitamin A, 20% more calcium, and 19% more potassium than a peeled one.
Peeled Apples Are More Filling
In addition to the nutrients, peeled apples help you feel fuller longer so you’re not reaching for unhealthy snacks in an hour. They reduce hunger due to the high fiber content. In fact, most fruits and vegetables contain up to a third more fiber than peeled fruit. Studies reveal that fiber physically stretches the stomach, slowing how quickly the stomach empties out, and by influencing how fast fullness hormones are released into the body.
In addition, fiber acts as food for the friendly bacteria that live in your gut. When feeding on fiber, those bacteria produce short-chain fatty acids which increase feelings of fullness. When you don’t feel hungry as often, you eat less, which can lead to weight loss.
Disease Prevention
Eating unpeeled apples may also help to prevent certain diseases. That’s because fruits like apples contain antioxidants, which are beneficial plant compounds that have been known to reduce the risk of several diseases. The job of antioxidants is to fight off unstable molecules – AKA free radicals – which, in high amounts, can cause oxidative stress. In turn, this harms cells and increases the risk of disease.
Studies show that antioxidants can lower the risk of heart disease and certain kinds of cancers. Moreover, certain antioxidants found in fruits such as apples have been linked to lower risks of neurological diseases like Alzheimer’s disease.
In conclusion, fruits and vegetables, naturally high in antioxidants, are healthy overall, but most of those antioxidants are concentrated in the outer layer.
Get Your Apples and More at Robinette’s Apple Haus & Winery
Whether you like to peel them and eat them by the slice or you prefer to crunch right into a whole one, we have all the apples you need at Robinette’s. Stop in for apples, as well as baked goods, cider, or even some fruit wine. To learn more, call us at (800) 400-8100 today.