Apples have long been regarded as a healthy, nutrient-packed fruit, and several studies have demonstrated their cancer-fighting potential. One widely cited study from Cornell University has shown that natural chemicals found in apples – particularly in the peels – have the ability to limit the growth of breast cancer and other tumor cells.
But what exactly are these natural chemicals, and why should you make sure not to peel your apples before consuming them? Let’s dive into the science behind apples and cancer prevention, as well as a few other good reasons to make sure you’re eating the whole fruit.
Phenolics and Flavonoids: The Cancer-Fighting Duo
The secret behind apples’ cancer-fighting potential lies in two different classes of natural chemicals: phenolics and flavonoids. These compounds are found in apples and various other fruits and vegetables, and they have been shown to help protect against the development and progression of tumors.
Phenolics are a class of water-soluble compounds that possess strong antioxidant activity. They can neutralize free radicals, which are highly reactive chemicals that can damage cellular components and contribute to the development of cancer and other diseases.
Flavonoids, on the other hand, are a large class of plant pigments that provide fruits and vegetables with their characteristic colors. They are also known to have potent antioxidant, anti-inflammatory, and tumor-fighting properties.
What makes apple peels so special when it comes to fighting cancer is the fact that they contain an abundance of both phenolics and flavonoids. One study, led by Cornell’s Rui Hai Liu, revealed that apple peels are particularly rich in these compounds, and they have “potent antioxidant and anti-proliferative activities” against tumor cells.
Liu’s research demonstrated that animals treated with apple peel extracts displayed not only fewer tumors, but the tumors were smaller, less malignant, and grew more slowly compared to the untreated animals. Thus, eating more fruits and vegetables – especially apples – can provide us with an increased intake of phenolics and flavonoids, which could potentially help to ward off cancer.
Fiber: Another Apple Peel Bonus
Aside from their cancer-fighting properties, apple peels are also a great source of dietary fiber. Dietary fiber has been linked to various health benefits, including lower cholesterol levels, improved digestive health, and reduced risk of heart disease.
One medium apple with its skin contains around 4.4 grams of fiber, approximately 2.8 grams of which come from the skin. By peeling your apple, you’re not only missing out on the cancer-fighting compounds mentioned earlier – you’re also potentially denying yourself the health benefits associated with a fiber-rich diet.
Pesticide Concerns
It’s worth noting that pesticide residues are a concern for many consumers when it comes to apple peels. While it is true that apples often contain higher levels of pesticide residues than many other fruits, there are steps you can take to minimize your exposure.
Firstly, make sure to thoroughly wash your apples before consuming them. Rubbing them under running water and using a brush to scrub away any dirt or residue can significantly reduce the amount of pesticides and bacteria on the surface. For more information on the best way to wash fruits and vegetables, refer to this guide from the FDA.
Another option is to choose certified organic apples. These apples are grown without the use of synthetic pesticides, resulting in significantly lower residue levels. While organic apples can be more expensive, they offer peace of mind for those who are concerned about the potential risks associated with pesticide exposure.
The Takeaway
When it comes to apples, the old adage “an apple a day keeps the doctor away” might be more accurate than we thought. The peels of apples are packed full of cancer-fighting phenolics and flavonoids, as well as valuable dietary fiber. So the next time you reach for an apple, think twice before peeling it – eating the whole fruit may provide you with some truly remarkable health benefits.
Remember to always wash your apples thoroughly or opt for organic varieties if you’re concerned about pesticide residues. By incorporating more apples and other fruits and vegetables into your daily diet, you’re giving your body a wealth of nutrients and compounds that can help fight off cancer and promote overall health and well-being.
