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The Skin-y Reason You Should Eat an Apple a Day

An apple a day can do more than keep the doctor away. An apple a day can keep wrinkles at bay, too! That’s right! Apples are packed with skin health-boosting nutrients that have the potential to repair cellular damage and maintain skin firmness and elasticity for a more youthful appearance.

The Nutritional Profile of Apples

If you eat one large apple (an apple with a diameter of 3.25” or greater, which most of them in the produce section are), you will consume:

Nutrient Amount (rounded to the nearest 1/10th of unit) Approximate Percentage of Recommended Daily Allowance (RDA)
Water 190.8 g  
Calories 116 6%
Carbohydrates 30.8 g 24%
Protein .58 g >1%
Fat .38 g 1%
Cholesterol 0 mg 0%
Dietary fiber 5.4 g 18%
B1: Thiamin .04 mg 36%
B2: Riboflavin .06 mg 55%
B3: Niacin .20 mg 1%
B6: Pyridoxine .09 mg 7%
Folate 7 mmg 2%
Vitamin A 7 mmg 1%
Vitamin C 10.3 mg 14%
Vitamin E .40 mg 3%

*values from “Apples, raw, with skin,” USDA National Nutrient Database for standard reference

Of course, apples also contain a load of macro and trace minerals your body needs for optimal health.

Key Apple-Derived Nutrients for Skin Health

In terms of skin health, apples’ vitamin content—Vitamins A, B, C and E—is what contributes most to healthy, younger-looking skin. These vitamins are potent antioxidants; antioxidants neutralize free radicals, and less oxidative stress means:

  • Extracellular compounds that give your skin its structure and elasticity remain intact
  • Skin cells can more effectively reproduce and repair
  • Pre-cancerous cells and/or cancer-inciting compounds are quarantined

In other words, apples’ high vitamin concentrations can reduce the risk of some skin cancers and slow down the natural aging process.

What You Need to Know about Apples in Your Diet

Apples are delicious and easy to work into your diet as a snack or ingredient in a variety of dishes. To get the most health benefits, though, you absolutely must eat/use the skin.

The apple peel is where most of the nutrients are found or at least found in the highest concentrations. In fact, if you want to get more nutrients and less sugar (because apples are a big source of carb-calories), reduce the fleshy part you consume (no need to waste, though…give the leftovers to your pet. Apples are good for them, too.)

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