Health benefits of fruits: Apples

By Olufunke 

I have questions about whether groundnut oil is safe. Yes, it is. It is heart-friendly. However, you should make sure that it is pure groundnut oil.

This week, I will be discussing the fruit from which Apple cider vinegar, one of nature’s great gifts to mankind, is made. I am talking about apples.

Apple, botanically called Malus domestica, is a member of the Rosaceae family. It is rich in fibre, vitamins and minerals, all of which benefit human health. It also provides an array of antioxidants.

I would like to talk extensively about the peels. When it comes to apples, are you team peel or no peel? Regardless of which side you are on, you might have wondered at some point if apple peels are good for you. From a nutritional standpoint, apple peels are generally considered to be beneficial for health.

The peels contain more antioxidant compounds, especially quercetin. They may have higher antioxidant activity and higher bioactivity than the apple flesh.

Research shows that apples without the peels have less antioxidant activity than apples with the peels. Apples with peels are also better at inhibiting cancer cell proliferation than apples without peels.

More recent work has shown that apple peels contain two to six times (depending on the variety) more phenolic compounds than in the flesh and two to three times more flavonoids in the peels when compared to the flesh.

The antioxidant activity of these peels is also much greater, ranging from two to six times greater in the peels when compared to the flesh, depending on the variety of the apple.

A study found that rats consuming apple peels showed greater inhibition of lipid peroxidation and greater plasma antioxidant capacity when compared to rats fed apple flesh.

The peels contain vitamins and minerals, including vitamins C, A, K, and potassium. Vitamin C is an antioxidant that supports the immune system and helps with collagen production, while vitamin A is important for vision and skin health.

Vitamin K plays a role in blood clotting and potassium is essential for heart and muscle function. Apple peels can be a nutritious part of your diet, providing fibre, antioxidants, vitamins, minerals, and phytonutrients.

Apple peels are a good source of both soluble and insoluble fibre. Soluble fibre can help lower cholesterol levels, regulate blood sugar, and improve gut health.

Insoluble fibre, on the other hand, can promote healthy digestion and prevent constipation. Apple peels contain a variety of antioxidants, such as quercetin, catechin, and chlorogenic acid, which have been associated with reducing the risk of chronic diseases like heart disease, cancer and diabetes. Antioxidants help to neutralise harmful free radicals in the body, which can cause damage to cells and contribute to disease development.

It is worth noting that peels from conventionally grown apples, like many other fruits and vegetables, may contain trace amounts of pesticides or wax from commercial farming practices. Washing apples thoroughly before consuming or choosing organic apples can help reduce exposure to these substances.

You can make apple peel chips by baking or air-frying those peels. It creates a crispy and crunchy addictive snack. You can enhance your hydration by infusing water with apple peels for a refreshing and subtly fruity twist.

Steeped in boiling water, along with a cinnamon stick or any spice of your choice, apple peels make a soothing tea. So, if you are looking to add a healthy variety of antioxidants and vitamins to your diet, it is safe to say that you should not toss out your peels.

Although I came across studies that suggested that oil is extracted from apple seed and that the seed is a rich source of amino acids, fatty acids and polyphenolic compounds that can find application as a functional ingredient in food, nutraceutical and pharmaceutical industries, it is important to note that apple seeds contain amygdalin, a substance that releases cyanide into the bloodstream when chewed and digested.

In small amounts, it does not contain enough cyanide to cause harm. However, it is better to spit out the seeds when eating the fruit to avoid any potential issues.

Apple leaves are not routinely used but the presence of desirable compounds with antioxidant and health-promoting properties indicate that they are an excellent raw material for use in the food, cosmetics and pharmaceutical industries.

Extracts obtained from apple leaves can be used as antioxidants, protecting food against undesirable oxidative changes. The results obtained in a study clearly indicate that apple leaf extracts are characterised by a high content of polyphenols, comparable to, among others, black tea.

Water–alcoholic extracts from apple leaves were characterised by a higher antioxidant capacity and polyphenol content than water extracts. In apple leaf extracts, the dominant phenolic compound was phloridzin and it has a positive effect on glucose uptake.

According to a study conducted by researchers at Graz University of Technology in Austria, the core which is the central portion of an apple containing the seeds and where the stem attaches and the stem which contains the highest concentration of the good, gut health-promoting bacteria usually called probiotics.

Apples have a minimal effect on blood sugar levels and are unlikely to cause rapid spikes in blood sugar. They are associated with a lower chance of heart disease and risk factors, they may support weight loss.

Apples contain pectin, a type of fibre that acts as a prebiotic in your gut microbiome, and a healthy gut is often key to better health. It helps reduce airway inflammation related to allergic asthma. Quercetin in apples may protect your brain from damage caused by oxidative stress. It may help with digestive diseases. Apples have cholesterol-lowering ability.

“Apples are a good source of soluble fibre, polyphenols and antioxidants, such as quercetin, which is a natural pigment in apples that has been shown to reduce inflammation, blood pressure, allergy symptoms and the incidence of certain diseases,” says Julia Zumpano RD, a registered dietitian with the Cleveland Clinic Center for Human Nutrition.

In one 12-week study, women who were instructed to eat 1.5 large apples, approximately 300 grams per day, lost 2.9 pounds over the course of the study.

In one study of 38,018 women, eating one or more apples per day was linked to a 28% lower risk of developing type 2 diabetes. A 2020 study of volunteers with high cholesterol found that apples can reduce total cholesterol levels and improve overall blood flow.

In a study of over 13,000 adults in the Netherlands, it was found that apples might beneficially affect lung function.