Apple peal is the outer skin of the apple. The skin of apple taste slightly bitter, and many people don’t like it as it may contain pesticide or wax. But the truth is apple peel contains a significant amount of nutrition. Around one-third of fiber is found in apple skin than an inner apple. Mainly the apple peel contains vitamin K, vitamin E, and folate.
Nutrients of Apple Peel
Table of Contents
Fiber
The apple peel contains both fibers such as soluble and insoluble. The total of 77% insoluble fiber found in apple peel. Insoluble fiber stops the constipation problem by binding with water and flushing out the digestive waste by the large intestine.
Soluble fiber forms gelatinous after getting mix in water in your digestive tract. This gelatine makes you feel fuller for more time and slow down the absorption of the nutrients. It also prevents blood sugar spikes. Soluble fiber is also beneficial for reducing bad cholesterol. A medium apple contains 1.3 grams of whole fiber.
Antioxidant Flavonoids
The apple peel holds around 72% of the whole antioxidant such as vitamin K (bone building) and vitamin E. The apple peel also contains half of whole iron and folate. Apple provides antioxidants named as flavonoids, which neutralize weak molecules free radicals before they spread and cause damage to healthy cells. Flavonoids also limit the risk of cardiovascular disease and prevent cancer cells growth, said by the Linus-Pauling-Institute. The apple peel contains 27.5 % of flavonoids of the whole apple.
Safety of Apple Peel
Pesticides Concerns
While growing apple, several pesticides are used, which can be a reason for worry. The apple peel may contain pesticides. The U.S-Food and- Drug-Administration investigate the apple before shipping to market to ensure the pesticide is removed.
Washing apple is a safe way to remove harmful pesticide. You can also look for certified organic apple to ensure your safety that these apples are grown without pesticides.
Wax on the Peel
Apple contains natural wax that is coated over the outer skin of the apple. It appears powdery on the apple peel. The apple wax contains an essential substance named as ursolic acid, which activates the weight loss and muscle growth, shown in mice by the study of June 2012 of PLoSOne.
After the time of harvesting, a small amount of wax is used to long time storage.
The wax on apple skin is generally safe for eating, but the wax mixed with pesticides can affect health.
Proper Cleaning
You can clean the apple with water. Avoid washing apple with soap or detergents because it can get absorbed in the peel.
Avoid washing apple in the bowl or sink because contamination will remain and spread.
Wash the apple wax with cool water and dry it with a clean cloth or paper cloth. If required, rub the apple gently with a soft cloth or special vegetable scrub.
VITAMIN A
While Apple is popular for many health benefits, its peel also contains enough vitamin A, which helps eye health and protect vision health for cell division.
VITAMIN C
Apple peel also has a good amount of vitamin C. According to a study of University-of-Illinois discovered that half of vitamin C present in apple peel from its whole content. This vitamin C presence helps to heal wounds quickly and promote the immune system.
CALCIUM
Apple peel comprises of plenty of minerals such as calcium, phosphorus, iron, and folate. These minerals are required for achieving good health. Calcium is a vital mineral for strong teeth health and bones.
POTASSIUM
Apple peels have potassium, which is helpful for boosting heart health, cells, and digestive functions. You can get the benefit of apple peel for the digestive system and heart health.
IRON
Apple peel is full of iron and provides benefit to your body for regulating cell growth. It also helps in new red blood cell production.
TRITERPENOIDS
Apple peel contains triterpenoids, which are cancer-preventing agents. It effectively works to limit cancer risk. According to the study issued in the Journal-of-Agriculture-and-Food Chemistry discovered 13 triterpenoids present in apple peels. The study confirmed that it is good for preventing cancer.
PHYTONUTRIENTS
Apple peel also has phytonutrients such as Phloretin Xylogucoside and phloridzin that make apple unique and powerful anti-oxidant. It also reduces the inflammation problem.
PECTIN
Apple peel is the best source of pectin, which is a soluble fiber. Pectin helps to reduce cholesterol accumulation in the blood vessels and help in heart ailment prevention. The practice helps to reduce the breakdown of food into sugar and manage blood sugar.
Benefits of Apple Peel
Skin Benefits
Apple peel is an outstanding dietary source of fiber. The fiber present in apple peel produces skin benefits. This fiber content also promotes weight loss. It impacts on fat cells in the body and dissolves it, which purify the immune system. Using an apple with its external skin assists to improve bowel health. It is also useful for the digestive system and cardiovascular health.
Apple peel work wonder for skin complexion. Instead of throwing apple peel, gently rub it on your face to get the benefits of vitamin A, C, E, which make your skin soft and remove the fine lines, said by founder Cecilia Wong from Cecilia-Wong-Skincare in NYC.
The presence of malic acid in the apple peel helps to exfoliate the skin. Gently massage with apple peel on your skin and wash after five minutes.
Control your weight
Overweight often create several health problems such as stroke, heart disease, type 2 diabetes, high blood pressure, and sleep apnea. Fiber intake is essential for improving entire health and healthy weight. Therefore, apple peel provides rich fiber and consuming apple peel help to prevent frequent hunger and assist in weight loss.
As everyone knows that eating everyday apple reduce fat buildup, it makes you stay healthy. According to the scientist from University-of-Lowa discovered that apple peel contains natural compounds that promote weight loss by burning calories and lower the obesity level.
The apple peel contains ursolic acid that is responsible for wax coating on the apple. Earlier it has shown to help in building muscles and managing cholesterol and blood sugar. Research also tells that the compounds also boost muscle mass and good fat.
According to a research issued in the PLoS ONE-Journal, the researcher presented high fat with half apple’s skin to mice for some weeks. The mice ate ursolic acid group eat more than another group but obtained less weight. They also had average blood sugar levels without obesity linked with fatty liver ailment.
Ursolic acid also promotes skeletal muscles. It lowers the fatty liver problem, obesity, and pre-diabetes. The raised muscle may be enough to show how ursolic acid lower the obesity said by Christopher Adams in the study.
However, ursolic acid also increases brown fat and assist in burning calories.
Manages Diabetes
You can eliminate the risk of type 2 diabetes with a normal weight and diet.
Diabetes mellitus is a collection of ailment that impact on your ability to use glucose for energy. Glucose is necessary for a healthy body as it is the main reservoir of energy for cells that produce muscles and membranes. Glucose is also an influential source of energy for the brain.
There are different causes of diabetes, but whichever type of diabetes, it can result in excess blood sugar. Excess sugar in the blood causes dangerous health problems.
Apple peel reduces the risk of diabetes. According to the study of 187, 382 individuals discovered that people who consumed three serving of apple every week got 7% reduction in the risk of type-2 diabetes comparing to those who did not eat.
The presence of polyphenols in apples regulate the digestion and promote carbohydrate absorption. This help to improve glucose absorption in your digestive tract and stimulate the pancreas to produce enough insulin. Apple peal also increases sugar flow in the bloodstream and cells in the body. All of these factors work together and reduce the risk of diabetes and manage all diseases.
Healthier heart
According to extended body research, high soluble fiber consumption is linked to slower accumulation of cholesterol plaque in the arteries. The phenolic compound available in apple peel helps to prevent the bad cholesterol level that build-up in artery walls. When you have build-up plaque inside your arteries, it lowers down the blood flow to your heart and causes coronary artery ailments.
Benefit Asthma
Asthma is a disease, which doesn’t have any cure. This disease causes narrowing of lungs and inflammation and restricts the air supply. The asthma symptoms occur periodic attacks of wheezing, coughing, breathlessness, and chest tightness.
During the growth of asthma, the air pipe swells and cause extreme sensitiveness to inhaled substances. When you have increased smell sensitivity, then it causes a reaction, and the muscle control gets tighten. In this process, the airway restriction causes mucus overproduction.
According to a new study, babies with asthma who use apple peel juice every day struggled less wheezing than the children who ingested apple juice once in every month.
Another study discovered that children born to a female who eats a more apple during her pregnancy have reduced rate of asthma than the children whose mom consume few apples.
Cancer benefits
Cancer is an ailment happen by increased oxidative stress and inflammation from traveling electrons. It damages the DNA like how rust damage the metal. This cell damage develops cancer.
Apple peel helps to prevent cancer. Studies have shown that apple peel act against colon cancer from the presence of the chemical in the peel.
According to the study of 2007 discovered that addition synthesis called triterpenoids in apple peel fight against breast, liver, and colon cancer.
Apple peel contains plenty of antioxidants, which helps to protect your body from life-threatening prostate cancer.
Apple comprises of cell-protecting plant chemicals such as flavonoids which work as antioxidants to prevent free radical that can harm to gene and reduce inflammation control.
Lower cholesterol
Apple peel also benefits to reduce cholesterol. Apple is one of the top fruits, which contains lots of pectins, a soluble fiber that helps to lower cholesterol. Pectin helps to reduce cholesterol from accumulating in the lining of blood vessel surfaces. However, it lowers the arteriosclerosis risk and heart disease.
Cholesterol is produced in your liver. Statin drugs such as creator and Lipitor lower down the cholesterol effectively by stopping the enzyme required to produce it. But liver struggle to manage statin drug, this is why you will require to blood test regularly to make sure the liver is not getting inflamed and irritated.
Relieve Breathing Problem
Breath shortness also called dyspnea. It is an unpleasant sensation of breathing difficulty. People describe and suffer from shortness of breath according to their cause.
Usually breathing increase while exercising at high altitudes, but sometimes it causes discomfort. The breathing rate also raises in normal people due to several disorders such as lungs.
People who are suffering from dyspnea, breath fast, and feel the sensation of exhaling air. They may find extreme efforts required to extend the chest for breathing air. They may also find uncomfortable sensation for inhaling with tightness in the chest.
Consuming apple peel helps to provide relief to breathing and lungs problem. Apple peel contains a substance called quercetin, which promote lung functions.
Protect Memory
The content of quercetin in the apple peel helps brain cell and prevent damage and memory loss. It promotes the concentration of relieving forgetfulness.
The presence of antioxidant fights off the damage tissues in the brain and reduce problem linked to degenerative problems and Alzheimer’s ailment.
Gallstones Treatment
Apple peels contain a good amount of fiber that stop the accumulation of gall stones in the gall bladder. Most of the time gallstone form due to high cholesterol. The fiber consumption helps to remove cholesterol and treat gallstones.
Benefit Teeth health
Apple peels provide benefits to teeth health. It prevents tooth cavities and decay. The chewing process of apple peel makes your teeth healthy and whiter by promoting saliva production in your mouth.
Benefits to Anaemia
Eating an apple with its skin helpful for a pregnant woman. It provides iron and folic acid. Apple peel contains plenty of calcium, potassium, phosphorus, zinc, and magnesium. The iron content of apple peel reduces the anemia problem.
Anemia is a condition, which occurs when red blood cell circulation lowers down. It is a common disorder of the blood in the normal population. It has symptoms such as chest pain, headaches, and pale skin.
Anemia problem often causes to interfere with the ability of the body to produce healthy red blood cells or abnormally raised red blood cells loss or breakdown.
Benefit bone health
Apple peel contains a rich amount of calcium. The calcium is essential for building healthy bones. Calcium deficiency can cause fragile, and weakness of bones called osteoporosis.
According to recent French research, a flavonoid present in apple called phloridzin helps to protect a postmenopausal woman against osteoporosis. It improves inflammation and boosts bone density.
One medium apple also provides 15% of the recommended daily allowance of vitamin C and fiber. It helps in a bone-building with flavonoids, polyphenols, and minerals.
Vitamin C is the main supplement for the production of collagen, muscle maintenance, cartilage, blood vessels, and bone muscles. Apple peel contains vitamin C that also fights with toxins from the liver and promotes blood circulation.
Lower Hypertension
Hypertension refers to high blood pressure. It causes dangerous complications and raises heart disease risk. Sometimes, it can also result in stroke or death. During this condition, the force in blood pressure work against walls of blood vessels. This pressure based on the activity level of heart and blood vessels resistance.
According to the separate study of Canada on apple peel and flesh, apple can reduce hypertension. The study discovered that apple with its skin significantly reduce the ACE enzyme, which causes high blood pressure and hypertension in the human body. Apple with peel work effectively than only its flesh.
Support Your Muscle
According to scientists, Dr.Adams an expert in hormones from the US discovered that apple peel contains natural substances. The present of ursolic acid has a powerful ability to reduce the wastage of muscles activity. The apple skin prevents the risk of fractures and strengthens your muscles with age.
Prevent diseases
The content of flavonoids, antioxidants, and phytochemicals helps to protect from disease. It strengthens your immune system.
Apple Peel Benefit Joint health
According to research, an everyday supplement of dried apple peel helps to improve the joint functions and decrease the pain in joints of aged people.
The study published in the Journal-of-Medicinal-Food discovered that consuming apple peel powder for 12 weeks helps to improve the range of motion in the lower and upper back. It also significantly improves lumbar, thoracic, and hip rotation.
The joint function improvement linked with the consumption of dried apple peel powder was not limited to isolated joint issues, said by researcher Gitte Jensen from NIS-labs. Generally, the improvement found in the pilot study that it raised the antioxidant level and improved joint functions.
Uses of Apple Peel
Apple peel is a leftover but contains plenty of nutritions. You can use it in many recipes to make healthy. You can add apple peel in pies, cake, and muffins. Use it fresh to get the maximum benefits. Here are the healthy ways to use apple peel.
Roast chips
Using melted butter, sugar and cinnamon with apple peel, you can make roasted chips with light crispiness. It can be the best healthy snack after lunch.
Make tea
You can also make a tea of apple peel by boiling in water. Add honey and cinnamon stick with apple peel for soothing effects in the tea. Using red apple peel give a nice pink hued tea.
Whip up a smoothie
Apple peel gets you a boost in fiber with added sweetness while making a smoothie. You can keep the apple peel in the freezer and blend it whenever required.
Garnish salads
Apple peel can be used for garnishing salads that will make your salad delicious. It provides you slight sweet taste in every bite.
Prepare apple cider vinegar
By mixing apple peel with sugar, you can make your DIY apple cider vinegar. You can use this vinegar in cooking or dressing the salad.
Remove stains from aluminum cookware
You can clean the stains using apple peel from your aluminum cookware. Mix water and bring it to boil, then simmer it for 30 minutes. The acid in apple peel helps to clean the stains appeared on aluminum cookware.
Use in muffins and pancakes
Chop the apple peel and add it in waffles, pancakes or muffins. The apple peel provides light apple flavor and promotes your fiber content. You can pair them with cinnamon for a taste like an apple pie.
The above all benefits of apple peel helps your health to boost. Still, you find a problem with chewing the apple skin then you can bake it and eat. Baking will make apple skin smooth and chewable. Make sure to add apples in your daily diet to get effective health benefits.