Close up photo of an apple with it's skin on.


Apple skin is often discarded, but it contains many nutrients and health benefits. In fact, the skin of an apple contains more antioxidants and fiber than the flesh. This article will provide a comprehensive guide to the benefits of apple skin, including its nutritional content, health benefits, other uses, and how to choose, wash, and eat apple skin.

Nutrients in Apple Skin​

Photo of apple slices without their skin besides an apple with it's skin on

Apple skin contains a variety of nutrients, including:

  • Minerals:
    • Calcium – Essential for building and maintaining strong bones and teeth.
    • Potassium – Helps regulate blood pressure and maintains fluid balance in the body.
    • Phosphorus – Essential for bone health, produces energy, and helps cells function.
  • Vitamins:
    • Vitamin A – Supports vision, immune function, and cell growth and development.
    • Vitamin C – Boosts the immune system, protects cells from damage, and helps the body heal from wounds.
    • Vitamin K – Essential for blood clotting and bone health.
  • Antioxidants:
    • Quercetin – Protects cells from damage caused by free radicals, which can lead to chronic diseases such as heart disease, cancer, and Alzheimer’s disease.
    • Catechins – Boost the immune system, improve heart health, and protect against cancer.
    • Triterpenoids – Have anti-inflammatory, anti-cancer, and antiviral properties.
  • Fiber:
    • Soluble – Helps lower cholesterol levels and improve blood sugar control.
    • Insoluble – May help with weight loss by making you feel full.

Health Benefits of Apple Skin​

A photo of various apple varieties lined up together.

Apple skin has been linked to a number of health benefits, including:

  • Reduced risk of chronic diseases: Apple skin contains antioxidants that can help protect against chronic diseases such as heart disease, cancer, and stroke. Antioxidants work by neutralizing free radicals, which are unstable molecules that can damage cells and lead to disease.

A study published in the journal Clinical Nutrition found that eating apples with the skin on was associated with a lower risk of death from all causes, including cardiovascular disease and cancer.

  • Improved digestive health: The fiber in apple skin can help keep the digestive system healthy. Fiber helps to bulk up stool and keep it moving through the digestive tract, which can help to prevent constipation and other digestive problems.

A study published in the journal Digestion found that eating apples with the skin on helped to improve digestion and reduce constipation.

  • Weight control: Apple skin is low in calories and high in fiber, which can help with weight loss and maintenance. Fiber helps to make you feel full, which can help you to eat less.

A study published in the journal Obesity found that people who ate apples with the skin on lost more weight and body fat than those who ate apples without the skin.

  • Stronger immune system: The vitamin C and antioxidants in apple skin can help boost the immune system. Vitamin C is essential for the production of white blood cells, which help to fight infection. Antioxidants also help to protect the immune system from damage.

A study published in the journal Nutrition Research found that people who ate apples with the skin on had a stronger immune system and were less likely to get sick.

  • Healthier skin: The antioxidants in apple skin can help protect the skin from damage. Antioxidants can help to reduce the appearance of wrinkles and fine lines, and they can also help to protect the skin from the sun’s harmful UV rays.

A study published in the journal Dermatology found that people who ate apples with the skin on had healthier skin and were less likely to develop skin cancer.

Other Uses of Apple Skin

Apple skin can also be used for a variety of other purposes, including:

  • Cleaning: The acid in apple skin can help remove stubborn stains from cookware and other surfaces. To clean with apple skin, simply boil some apple skin in water and then use the water to clean the stained surface.
  • Air freshener: Apple skin can be boiled with cinnamon, ginger, and lemon to create a natural air freshener. To make an apple skin air freshener, simply combine all of the ingredients in a pot and bring to a boil. Then, reduce the heat to low and simmer for 15-20 minutes. Remove the pot from the heat and let the air freshener cool before pouring it into a container. You can then place the air freshener in any room in your home.
  • Composting: Apple skin can be composted to create nutrient-rich soil for plants. To compost apple skin, simply add it to your compost bin or pile. Apple skin will decompose quickly and add valuable nutrients to your compost.

How to Choose and Wash Apples

A women taking a bite of an apple and smiling.

When choosing apples, look for apples that are smooth, firm, and have a bright color. Avoid apples with bruises or blemishes.

To wash apples, rinse them under running water and gently brush them with a soft brush. You can also soak the apples in a solution of water and vinegar for a few minutes to remove any pesticides or wax.

How to Eat Apple Skin

A photo of some slices of apple in a bowl with some honey.

The best way to eat apple skin is to eat it raw. You can also add apple skin to smoothies, baked goods, and other recipes.

Here are a few tips for eating apple skin:

  • Wash the apple thoroughly before eating it.
  • Cut the apple into thin slices or bite-sized pieces.
  • Chew the apple skin thoroughly.

If you are new to eating apple skin, start by eating a small amount each day and gradually increase the amount as you get used to it.

Apple skin is a nutritious and flavorful part of the apple. It contains a variety of nutrients and has been linked to a number of health benefits. If you are looking for a way to boost your nutrition and improve your overall health, consider eating apple skin.


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