People have different ways of enjoying an apple, while some consume it with the peel, others prefer to eat the apple after carefully peeling and cutting it in pieces. Clinically though, consuming a properly washed and unpeeled apple is more beneficial, experts opine. Here’s what they told us.
What many don’t know is a significant portion of the apple’s vitamin C content is found just underneath the peel. “Hence, removing the peel can lead to the loss of nutrient value. The peel also contains several other nutrients and antioxidants, known to combat oxidative stress and may help in preventing chronic diseases. However, it is extremely important to wash apples thoroughly to remove any pesticide residues or wax which the retailers usually use to make the apple shine,” said Dr Ushakiran Sisodia, registered dietician and clinical nutritionist, Nanavati Max Super Speciality Hospital, Mumbai.
Dr Nirupama Rao, nutritionist, Rejua Energy Centre, Mumbai affirmed and shared that unpeeled apples are a good source of dietary fibre, vitamins, and antioxidants. “Most of the fibre and many nutrients are in or just below the skin. You can enjoy unpeeled apples as a healthy snack or part of your daily fruit intake.”
Are you eating enough fibre? (Source: Getty Images/Thinkstock)
So, you should not eat peeled apples?
According to Dr Rao, peeled apples may be preferred for those who have difficulty digesting the skin or prefer a softer texture.
“You still get the nutritional benefits of the apple flesh. You can have peeled apples in moderation as part of your diet. Just be mindful of portion sizes,” said Dr Rao.
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Ultimately, both peeled and unpeeled apples can be a nutritious addition to your diet. “It is a matter of personal preference and dietary needs. If you enjoy the skin and can tolerate it, unpeeled apples provide extra fibre and nutrients,” mentioned Dr Rao.
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How many apples to eat?
One medium-sized apple a day is a common recommendation. “While apples are healthy its best to incorporate 1-2 medium-sized apples into your daily diet. It is recommended to add several fruits and vegetables and not depend on just one fruit,” said Dr Sisodia.
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