Doctor's Note

What's wrong with just drinking apple juice? See my last video Apple Juice May Be Worse Than Sugar Water. Peeling conventionally grown apples does get rid of a significant proportion of the pesticides, but the benefits of eating the peels (even from conventional apples) far outweighs any risk that may come from the pesticide exposure. Of course one can get all the benefits without the risks by choosing organic, but one should never let pesticide concerns lead one to skimp on fruit and vegetable consumption. To see what a whole diet full of plant foods can do to prostate and breast cancer cell growth see Ex Vivo Cancer Proliferation Bioassay and The Answer to the Pritikin Puzzle, respectively. More on the wonders of apples in Dried Apples Versus Cholesterol and Apples & Breast Cancer.

For some more context, please check out my associated blog posts: Dr. Greger's Natural Nausea Remedy RecipeApple Peels Turn On Anticancer Genes, and Breast Cancer & Alcohol: How Much Is Safe?

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  • Audrey Pellicano

    Dr Greger, If I juice the apples, with the skin on of course, am I reaping the benefits or does juicing change the antiproliferative effect of maspin?
    Thank you
    Audrey Pellicano

    • Veganrunner

      Dr Don I hope you don’t mind. I found this comment on another video and thought Audrey might find it helpful. I believe Dr Greger has said the whole food is generally best. Don’t we lose the fiber with juicing?

      DrDons Schilly76 • 8 months ago −
      As a general rule when foods are processed(blended) or nutrients are extracted(water, fiber) they are less beneficial. As this video shows there are exceptions to the rule when dealing with complex systems. Garlic needs to be crushed to allow for the mixing of chemicals to liberate an antioxidant that is beneficial. Broccoli is another interesting case see http://nutritionfacts.org/vide…. Cooking is another variable that needs to be considered see video http://nutritionfacts.org/vide…. Since juicing removes fiber it is less beneficial as fiber is a valuable nutrition. Dr. Greger has done 25 videos touching on the value of fiber but you might start with http://nutritionfacts.org/vide….

      • Brent Davis

        This is the first time that I’ve seen a comment that notes that blending food is less beneficial.

        I have green smoothies about every other day. They include almond milk, greek yogurt, LOTS of spinach, a banana, strawberries, blueberries, unpasteurized honey, chia seeds, and hemp seeds. Everything is raw.

        I felt like blending all of these items had no effect on their nutritional content (since they are all whole, raw, and uncooked when they go into a blender). Am I mistaken??? (Lay the truth on me)

        • Veganrunner

          Only in that the question was about juicing not blending. You dump the fiber when you juice. I guess some people save it and use it in cooking.

    • Dave T

      I have a centrifugal juicer and when I juice an apple, a lot of the peel goes into the bin yes, but for for all that the first part of the juice I get is very red, so some of it is going into the juice as well. If you get the seeds and stem out first, you can always collect the juiced fiber from the bin and use it. Personally, I find apple peel very difficult to eat. At least on the typical red apple. Maybe I should try gala apples.

  • HemoDynamic, M.D.

    To eat a chicken, eat like one. How about them Apples’–peels!

  • stevebillig

    I like to dry fruit, including apples. Drying apples with the skin on results in a tough and unpleasant texture to the skin. So I peel the apples I intend to dry, save the peel, and use it in my fruit and vegetable smoothies. My Vitamix will wiz that peel down to a liquid and results in a good taste, a nice mouthfeel, and of course, all that nutrition. Caveat: be sure to use organic.

    More generally, if you buy into the concept of whole foods, dump the juicer and invest in a superblender such as Vitamix. Your body will thank you.

  • Thea

    This video was so fun (those poor unsuspecting cancer cells!) and so clear.

    I eat an apple a day during winter. (My dog gets some too.) As a kid, I hated the skin. As an adult, I tolerate it, but don’t like it. So of course we learn that that’s the healthiest part. sigh.

  • celticson

    Just as vitally important for exploding cancer cells is eating the seeds WITH the rest of the apple.

    • Thea

      celticson: You post surprises me. I thought that apple seeds contain significant amounts of arsenic and that one should definitely not eat them. I’m curious why you would advocate eating the seeds. Do you do that yourself? Do you have a link to a study that uses apple seeds? Thanks

      • Eve

        No arsenic but does contain cyanide. Good news- the rest of the apple has counter-properties for the cyanide, so all is balanced nicely.

        • Thea

          Thanks for the correction!

          Balancing cyanide? I don’t know about that…

          • Coacervate

            Thea et al., please note: Dr. G reports science and cites refs. What does Eve do “so you don’t have to”? Can you choose wisely?

  • Eve

    Was this study done with organic apples? If so, I wonder if same results will apply with non organic? I try to eat organic apples. But if it is not organic, I wonder if it’s healthier to take the peel off?

    • Eve

      Wish there was a way to edit or delete. Just saw vid- Organic!

  • Renee Jensen

    Cell lines in a petri dish are better than nothing I suppose but may not extend that much to cancer cells in situ. It would be nice to know if the cancer cells were primary cultures or cell lines instead.

  • http://www.facebook.com/kip.rode Kip Rode

    What I do is I thinly slice the apples on a Mandoline slicer leaving the peel on. I then sprinkle cinnamon on the slices and then place them in the oven for about two hours. At the end I have apple chips or crisps and I can easily eat three apples worth without feeling full. It one of my favorite snacks I make, that and sweet potato chips.

    • LynnCS

      Hey Kip! Great idea. I don’t know if you are raw vegan or not, but wondering about temp. and also do you use lemon or anything to avoid oxydation?

  • vegan2u

    Why is store bought apple fiber not made with just apple peels and not the center sugar laden portion

  • faella70

    I start my day with a smoothie made from fresh (mostly organic) fruits, vegetables, nuts, seeds, protein powder, cinnamon and almond milk. I always include an apple (seeds, peel and all). I look forward to the smoothie every morning because it is so delicious!

    • Billy B

      Apparently the seeds are a good source of cyanide, which will collects in you system. I too, ate the whole apple until I read that factoid in the paper about 5 years ago.
      http://en.wikipedia.org/wiki/Cyanide

  • wolfgang61

    This puts a different spin an earlier video “Dried Apples vs. Cholesterol,” 1/12/12, the problem is it’s hard to find dried apple rings with the skin on. By the way, I’ve heard the same thing about seeds, how could any amount of cyanide be tolerable?

  • wolfgang61

    Sorry, 1/10/12.

  • http://www.facebook.com/profile.php?id=670735069 Tan Truong

    I don’t remember the last time I peeled my apples — perhaps childhood. Nowadays, all but the core goes into the Vitamix with other fruits. Thanks Dr. Greger, team, and apples. :)

  • http://www.facebook.com/profile.php?id=100000966482115 Michelle Mace Rowe

    http://www.deccanherald.com/content/304101/superfoods-may-cause-cancer-nobel.html
    Dr. Greger – please comment on this article. It’s already posted by
    the plant based crowd who dismiss the power of “super foods.”

  • marijo

    Which is the amount recommended for daily consumption of apple skin to prevent cancer?
    It has the same effect if consumed dehydrated?

  • NBMaggie

    I follow Dr. Greger’s reviews of the research with great interest so I am very keen to hear his reaction to this research:

    http://life.nationalpost.com/2013/01/10/u-s-failing-in-war-on-cancer-and-antioxidants-superfoods-focus-is-part-of-the-problem-dna-research-pioneer/

    by Dr. Francis Crick concerning the possibly negative influence of antioxidant loading through food intake. It was just a quick read but what I took away from it was that these foods MAY interfere with the action of chemo during treatment.

    I left Stage IIIB Lobular Invasive Carcinoma behind me fifteen years ago after the usual treatment regimen of Slash, Poison, and Burn (for which I am grateful, despite my description of it) but now sustain life and health with a whole plant food, no processed ‘phood’, low fat eating plan. And yes, I DO load up on antioxidants with a home made tea blend of rose hips, hibiscus, fresh ginger, amla, and lemon. I love it and hope that since I no longer take any prescription medication that this concoction is doing me a lot of good and maxing out what I can do to prevent a recurrence.

    • Lew Payne

      I think it’s pretty easy to comment on the given article… Dr. Francis Crick fails to offer a succession of reproducible peer-reviewed scientific studies in support of his contention. Facts trump rhetoric and opinion, every time – regardless of your credentials.

      • BPS

        well said totally agree!

  • rahje

    Good day Dr. Greger,

    I would like to firstly thank you for providing nutritional facts to the general public for creating a deep understanding of dietary and lifestyle improvement and to debunk the food myths the food industry markets heavily to us.

    I do not know whether or not you take video requests. but if so I would greatly appreciate if you did a discussion on phytic acid and its beneficial or detrimental impacts on our system. I have recently found a video by these youtubers http://www.youtube.com/watch?v=xQbBCd22qZM which seems very erroneous to me.

    Thank you for your time.
    R. Shields

  • Lew Payne

    I use Now Foods Apple Fiber in my morning AOX shake…

    http://www.amazon.com/Lew-Payne-Uses-This/dp/B0009NBCVY

    It is made from discards – apple peels – and also contains 10% pectin. I use 25 cc Apple Fiber along with 30 cc of Whole Ground Flaxseed Meal.

  • MikeZP

    PROCYANIDINS IN THE MOST POPULAR IN POLAND DESSERT APPLE VARIETES
    S u m m a r y
    The contents of major flavan-3-ols : epicatechin, procyanidins: B1, B2, C, oligomeric procyanidins in ethanol extracts of 7 dessert apple varieties (Jonagold, Cortland, Lobo, Idared, Gloster, Champion, Elstar)was measured. The measurement was performed by RP-HPLC. Spectrophotomeric measurements of total polyphenols by Folin-Ciocalteau method and total procyanidins by vanillin test method were alsoperformed.

    The contents of total procyanidins in apple flesh was on level 258-631mg/kg (HPLC), including epicatechin 33-172 mg/kg, procyanidin B1 4-47 mg/kg, procyanidin B2 64-166 mg/kg, procyanidin C1 5-73 mg/kg and oligomeric procyanidins 108-172 mg/kg. For apple flesh the total polyphenols ranged 407-643 mg/kg.

    For apple peel the total procyanidins ranged 701-1445 mg/kg, including epicatechin 156-400 mg/kg, procyanidin B1 14-74 mg/kg, procyanidin B2 185-369 mg/kg, procyanidin C 97-213 mg/kg and oligomeric procyanidins 211-459 mg/kg. For apple peel the total polyphenols ranged from 1573 to 2850 mg/kg. Elstar variety was characterized as the richest in procyanidins, both in apple flesh and in peel.

    Apple peel was shown to be richer in procyanidins than apple flesh. Good correlation between vanillin test and HPLC method for quantifying procyanidins in flesh and in edible part of apple was established.
    source: http://www.pttz.org/zyw/wyd/czas/2006,%202(47)%20Supl/14_Kosmala.pdf

  • Cathleen c

    In cold weather, I tend to make applesauce and eat it warm. I leave the skins on. (If you have diabetes, you can also add lots of cinnamon.) Does anyone know if there is a difference in efficacy between raw and cooked peels?

    • MikeZP

      Why cook? warm meal (up to 40 degrees) is also warming the body.

  • veggielove

    Hi there even the organic apples where i live have wax on them, just take a sharp knife and see the white wax flake off, i always peel my apples and sad to do so. :(

    • http://twitter.com/JenDiggityDirt JenDiggityDirt

      Although they do wax some fruit, apples make wax naturally! Just spray with some water and lemon juice or vinegar (or a commercial produce cleaner) and wipe with a towel.

      • Eata Mea

        doesnt really work with wax added by producers. wax is almost impossible to remove

  • The Naked Nutritionist

    Stewed apple with coconut oil tastes not only tastes great but can be helpful for digestion.

    Daniel
    thenakednutritionist.co.uk

  • LynnCS

    Mother knew best, “An apple a day etc…. I try to eat 2 a day, but often fall short. My fave is Fuji. Sweetest. Not so pretty, so don’t judge a book by it’s cover. I am interested in some info on not eating fruit with other foods. I’ll snoop around your archives, but if you haven’t addressed it yet, would love your opinion. Thanks, Lynn

  • Maximus

    What about wax on apples? How safe is it?

  • better_informed

    “the benefits of eating the peels (even from conventional apples) far outweighs any risk that may come from the pesticide exposure” and “one should never let pesticide concerns lead one to skimp on fruit and vegetable consumption”…

    Really? So children and those with weakened or haywire immune systems should have no concerns about toxic load?

    It’s blanket statements like this from supposed medical professionals that make me angry. Conventional agriculture is slowly making us sick – sometimes not so slowly – and you would have us just go along with being poisoned? You are ignorant.

    http://www.ewg.org

    • Toxins

      The point is, if you have a choice between organic candy or conventional apples, you should not consume the andy out of fear of pesticides. The health benifits of the apple far outweight the candy.

      • Eata Mea

        says you? you need to read a bit

        • Toxins

          I understand your concerns. The pesticides are worrying, but the primary issue in the United States is lack of fruit consumption. The first priority should be to consume enough fruits and vegetables, as avoiding them due to fear of pesticides will bring more harm then eating a fruit with pesticides. Once we have reached adequate level of consumption, the next hurdle would be to try to buy organic as much possible.

        • Thea

          Eata Mea: Let’s keep NutritionFacts a place for respectful debate.

          ——-
          I thought I would add to Toxins’ excellent reply so you can see that there are hard numbers to back up what he is saying. Consider the following quote from one of Dr. Greger’s blog posts, where he puts pesticide consumption into perspective. :

          “A new study calculated that if half the U.S. population ate just one more serving of conventional fruits and vegetables, 20,000 cases of cancer could be prevented. At the same time the added pesticide consumption could cause up to 10 extra cancer cases. So by eating conventional produce we may get a tiny bump in cancer risk, but that’s more than compensated by the dramatic drop in risk that accompanies whole food plant consumption. Even if all we had to eat was the most contaminated produce the benefits would far outweigh any risks.”

          for more information:
          http://nutritionfacts.org/2013/06/25/apple-peels-turn-on-anticancer-genes/

          Hope that helps.

          • Toxins

            Thanks for that information Thea, I was not aware of those numbers. Very useful knowledge to have for sure.

  • Sebastian Tristan

    I love apple peel. If I didn’t feel bad about throwing the rest, I would eat only apple peels.

  • Tom Sea

    Fascinating article, it does make me wonder about Apple Cider Vinegar in this scenario.

  • LynnCS

    Keep it simple and eat a couple apples a day!

  • Eata Mea

    most apples are loaded with cancer causing pesticides. so………..