The well-known saying "An apple a day keeps the doctor away" doesn't just emphasize the importance of consuming the juicy part of the apple.

Surprisingly, the apple peel also packs a punch with essential nutrients, actively contributing to preventing breast, liver, and colorectal cancers.

Furthermore, the flavonoids present in the apple peel play a crucial role in lowering the risk of lung cancer and reducing tumour incidence. The triterpenoids found in apple peel exhibit powerful anticancer effects, particularly against liver, intestinal, and breast cancers.

Apples contain soluble fibre, which promotes cholesterol metabolism and facilitates fat excretion.

Moreover, the soluble fibre content in apple peels is substantial. Additionally, apples are low in calories; consuming them before meals can increase a feeling of fullness, effectively reducing the intake during the main meal and aiding in weight loss.

Hence, enjoying apples with both peel and pulp doubles the impact on inhibiting common diseases and extends to conditions like heart disease, asthma, obesity, lung cancer, and Alzheimer's disease.

Study reveals a strong correlation between higher flavonoid consumption and a decreased spread of lung cancer.

Since most participants acquired flavonoids through apples, experts propose that apples are highly likely to mitigate cancer risks.

If you're concerned about consuming apple peel, a simple solution is washing apples with warm water and gently using a toothbrush to remove any artificial fruit wax.

Alternatively, a dab of edible baking soda can effectively scrub the apple's surface.

To maximize the nutritional benefits of apples, consider incorporating them into your diet in specific ways:

Cooking apples softens pectin and dietary fibre, aiding better absorption in the body. Pectin also stimulates the growth of probiotics in the intestines, promoting digestive health and relieving constipation. To prepare cooked apples, peel and cut them into pieces, boil them in water for 3-4 minutes, add rock sugar, and simmer for 15 minutes.

Steamed apples can help relieve diarrhoea due to their richness in ellagic acid. Peel and cut the apples, remove the core, and cook them with rock sugar and red dates for 5 minutes.

Baked apples offer a unique flavour and can aid in weight loss. Baking reduces the molecular weight of pectin, increasing its activity. This, in turn, inhibits cholesterol and neutral fat. Cut an apple into four pieces, remove the core, and microwave for 5 minutes.

For an upgraded baked apple experience, include small dates, walnuts, and raisins. Crush these ingredients into the apple, seal it, and microwave for 15 minutes on medium-high heat.

This delightful and nutritious way to eat apples adds a touch of variety to your diet.