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