Features of the effect of the peel of apples on the human body
Some people peel before eating an apple. But nutritionists talk about its great benefits to the body and recommend eating whole fruits. Read what this apple peel contains and how it affects the body, read in this review.
Calorie content and chemical composition
Many apple lovers doubt whether it is true that most of the nutrients in fruits and vegetables are found in the peel.
Important! According to the WHO, women aged 19 to 30 should consume 200 g of fruit per day, and women over 31 — 150 g
According to official data from the USDA, a large red apple taken with the skin contains:
- 5 g of fiber;
- 13 mg of calcium;
- 239 mg potassium;
- 10 mg vitamin C.
After cleaning, about 3 g of fiber, 11 mg of calcium, 194 mg of potassium, and also about 6 mg of vitamin C remain in the composition of the fetus. The amount has undoubtedly changed, but this does not mean that, together with the skin, the fruit has lost at least half of the studied substances. Therefore, if you do not like the peel, you can safely remove it. But with it you will receive much more nutrients than without it.
Vitamin Composition and Nutrition Facts
First of all, it should be borne in mind that the biochemical composition of apples differs significantly in different varieties, so you can get accurate data for a particular apple only by testing it in the laboratory. The composition of the store apple includes a wide range of chemical compounds that are beneficial to the body.
Did you know? Until the 1600s, the word "apple" meant any fruit that was not a berry. Perhaps that is why we still think that Eve ate an apple, although no one knows what this fruit really was.
A large fruit with a peel (230–250 g) contains:
- 130 calories
- 0 g of fat;
- 0 g of cholesterol;
- 34 g of carbohydrates;
- 1 g of protein;
- 5 g of fiber;
- 25 g of sugars (fructose and others).
And also in% of the daily norm:
- 8% vitamin C;
- 7% potassium;
- 2% calcium;
- 2% vitamin A;
- 2% iron.
The most important element that is concentrated in the peel is the antioxidant quercetin. The use of this substance can support the health of brain tissues that are associated with Alzheimer's disease and other degenerative processes.
The peel also contains triterpenoids - substances that suppress the development of cancer cells in laboratory cultures. A study conducted by Cornell University in 2007 showed its effectiveness in the fight against cancer cells in the liver, colon and breast.
It also contains ursolic acid, which is useful in the fight against obesity. The peel increases muscle mass, enhances calorie burning, thereby reducing the risk of obesity.
Do I need to peel apples
If you can’t tolerate the use of hard peels on fruits, eat fruits without it, because even an apple without it is better than no apples. The pulp is no less nutritious. And being purified, it contains compounds that are useful in the fight against obesity, can reduce the risk of developing diseases of the cardiovascular system, as well as diabetes and asthma.
What is useful apple peel
High nutrient content is not its only health benefit. It contains a lot of antioxidants. They have a preventive and regulatory effect on the risk of heart attacks, preventing the oxidation of polyunsaturated fats. It contains vitamins E and K, necessary for the formation of bones, as well as flavonoids, which neutralize free radicals.
Did you know? Mentioning US President George Washington, they say that his favorite hobby was pruning apple trees. So, gardening helped him deal with stress.
The fruit contains soluble and insoluble fibers. In the peel - about 77% of insoluble fibers. When combined with water, they prevent constipation by pushing food waste through the colon. Soluble fiber is gelled by entering the digestive tract. It creates a feeling of satiety, slows down the absorption of nutrients, and prevents a sudden surge in blood sugar. It also helps lower cholesterol.
The peel has a natural wax coating. It protects the fetus from absorbing moisture from the environment, preserving its taste and biochemical qualities. The wax is safe to use, but during the formation of the wax layer, farmers can spray pests, after which some pesticides can be preserved in this coating, so the fruits must be washed before use.
Important! Washing fruits helps to remove most pesticides that have got on the skin of the fruit, but not all. Therefore, if you are concerned about their availability, buy apples in eco-shops or from trusted farmers.
What can be done, where to add
The baking process softens the texture of the fruit, so baked apples can be recommended for those who do not like to eat peeled fruits. They have a more pleasant taste and soft texture. Rubbing a fresh apple on a grater, you chop the peel.
Eating it in the form of such fruit puree is also more pleasant. Adding the peel in the jam increases the dose of pectin in it and makes the final product more useful, therefore, apples are put together with the peel in all the billets.
Harm and contraindications
Eating apples in excess does not cause side effects. But, as with other products, do not overeat. 2-3 fruits per day is enough for the body.
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The slower the fruit is eaten, the longer the exposure of acids to tooth enamel is, so it is recommended to eat fruits in the form of fruit salads and other dishes, reducing the contact of teeth with active acids.
It is also advisable to rinse your mouth after eating to improve the condition of the oral cavity.
- Harm that must be taken into account:
- Apple seeds contain cyanide and are poisonous. 100 g of seeds is a lethal dose for humans, so they can not be consumed in large quantities.
- Do not eat apples if you are allergic to apricot and other plants of the Rosaceae family. It can be plums, pears, peaches and other fruits.
- People with diabetes need to monitor their blood sugar. And apple juice can increase it. Unlike fiber, it does not contain substances that slow down the absorption of sugars into the blood, but it does contain sugars in large quantities.
Eating apples with peels is more beneficial than without them. But you can still choose the option that you prefer.