Apple benefits: peeling it throws away half the point

An apple's nutrition is concentrated at its surface. Most of the polyphenols, quercetin among them, and a large share of the fibre sit in the skin and just beneath it.

A peeled apple loses more than a third of its fibre and considerably more of its antioxidant capacity. "An apple a day" only works with the skin on.

Key benefits

Pectin moderates cholesterol and blood sugar

Apple's soluble fibre binds bile acids in the gut and increases their excretion, which nudges LDL cholesterol down. It also slows the rate at which sugars are absorbed.

It feeds your gut microbes

Pectin reaches the colon and is fermented into short-chain fatty acids. Studies report shifts in gut bacterial composition with regular apple intake.

Polyphenols support vascular function

Quercetin and catechins concentrate in the skin. Small trials find improved endothelial function in people eating apples consistently.

High satiety for the calories

Water, fibre and the time it takes to chew mean an apple keeps you full far longer than juice or a snack of equal energy.

How to eat it well

Eat the skin. Scrubbing under running water is enough.
To stop cut slices browning, dip them briefly in lemon juice or salt water.
Whole beats juice. Juicing strips out most of the pectin and raises blood sugar faster.
Cooking keeps the pectin. Baked apple is gentler on a sensitive stomach.
Seeds contain small amounts of cyanogenic glycosides, so do not deliberately chew them.

What to watch out for

Seeds contain amygdalin, so avoid chewing large quantities of them. A few swallowed whole are not a problem.
In irritable bowel syndrome, fructose and sorbitol can trigger symptoms.
With birch pollen allergy, raw apple can cause oral allergy syndrome. Cooking usually resolves it.
The acidity means brushing immediately after eating can damage enamel — wait 30 minutes.

Related ingredients

Fruits