Apples have always been synonymous with good health, and the popular saying “an apple a day keeps the doctor away” continues to gain support as new health benefits of apples are discovered. One such benefit that has recently come to light is the prevention of muscle loss, thanks to a compound found in apple skin. So, the next time you take a bite into this sweet and juicy fruit, it’s worth thinking twice about peeling it.
The Preventer of Muscle Loss
As we age, we often experience muscle weakness and atrophy, which greatly impact our quality of life and overall health. Researchers at the University of Iowa have identified a compound in apple peels that may help stave off muscle loss, known as ursolic acid. In a study using elderly mice as a model, the rodents that consumed food containing ursolic acid had a 10% increase in muscle mass and a 30% increase in muscle strength, effectively bringing their muscle ability back to the level of a young adult.
While scientists are working on ways to incorporate these muscle-boosting compounds into foods, supplements, or drugs, there’s no need for you to wait to incorporate apples into your diet. Besides, eating a couple of apples a day has multiple benefits beyond strengthening your muscles.
More Health Benefits of Apples
Aside from potentially saving your muscles, there are several other health benefits that apples provide, which are even more reason to make this fruit a regular part of your diet.
1. Reducing risk for breast cancer
Apples have been linked to a reduced risk of breast cancer, as they contain a variety of phytochemicals, including flavonoids, phenolic acids, and other antioxidants. These compounds work together to inhibit the growth and spread of cancer cells and to support the body’s natural defenses against the disease. To maximize these benefits, it’s important to eat the whole apple, including the skin.
2. Slowing aging
Apples are a great source of antioxidants, which can help protect your cells from oxidative stress, a major contributor to the aging process. Regularly consuming foods high in antioxidants, like apples, may help keep your body strong and healthy as you age. And since the majority of antioxidants in apples are found in the skin, it’s essential to avoid peeling your apples.
3. Helping with weight loss
Apples are not only high in fiber and water, which can help curb your appetite and keep you feeling full, but they also contain compounds that promote weight loss. A study published in Nature Medicine found that ursolic acid, which is once again found in apple skin, can increase muscle mass, boost calorie burning, and reduce overall body fat.
A Few Precautions
To get the most out of your apples, it’s crucial to follow these tips:
- Don’t peel the apple. The apple’s skin is where many of its nutrients and benefits are concentrated. Peeling it off not only eliminates many of its benefits but also the added fiber it provides.
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Chew it well. Properly chewing your apple ensures that you break down the skin and release the nutrients it contains, making it easier to absorb and utilize them.
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Choose organic apples. As much as possible, opt for organic apples. Non-organic ones often absorb a lot of pesticides during their growth, which can negate the health benefits they provide. In fact, apples are at the top of the Environmental Working Group’s list of “dirty foods” due to their high pesticide content.
With their sweetness, crunch, and numerous health benefits, apples truly are one of nature’s most perfect foods. So the next time you’re looking for a healthy, muscle-saving snack, grab an organic apple and be sure to eat it—skin and all.
