What is amygdalin, and why is it in apple seeds?
Apple seeds, along with the seeds of many other stone fruits like apricots and cherries, contain a compound called amygdalin. This cyanogenic glycoside is part of the plant's natural defense mechanism, protecting it from pests and herbivores. The amygdalin is locked within the seeds, protected by a hard, resilient outer coating.
The danger arises when the seed is crushed or chewed. When this happens, amygdalin is released and comes into contact with specific enzymes in the digestive tract. This interaction triggers a chemical reaction that converts the amygdalin into hydrogen cyanide (HCN), a potent and lethal poison. The bitter almond-like taste that some notice when chewing a seed is a result of this chemical process.
The fallacy of 'nutritional benefits'
Some anecdotal claims suggest that apple seeds offer nutritional benefits due to their content of compounds like amygdalin and polyphenols. While extracts from apple seeds and their oil do possess some nutritional and bioactive properties, these are typically derived and processed in a controlled environment to minimize toxicity. Consuming the raw, unprocessed seeds is not recommended, and any potential nutritional benefits are negligible and entirely outweighed by the toxic risks.
Why eating raw apple seeds is risky
- Cyanide poisoning: The primary risk is the potential for cyanide poisoning, especially if a large number of seeds are crushed and ingested. The body can process very small amounts of cyanide, but a large dose can overwhelm the body's detoxification systems and lead to serious health issues, or even death.
- Negligible nutrition: The amount of any beneficial nutrients in a few apple seeds is so small it is insignificant compared to the rich nutrition found in the apple fruit itself. The apple's flesh and skin are packed with fiber, antioxidants, and vitamins that are readily and safely absorbed by the body.
- Minimal absorption of nutrients: Even if there were notable nutrients in the raw seed, the tough outer shell prevents the digestive system from properly breaking it down to absorb them. The seeds usually pass through the body completely undigested, rendering any potential nutritional content useless.
Comparison of apple components: Seeds vs. flesh
| Feature | Apple Seeds | Apple Flesh & Skin |
|---|---|---|
| Toxicity | Contains amygdalin, which releases cyanide when chewed. Potential for toxicity with large, chewed doses. | Non-toxic and safe to consume. |
| Nutritional Value | Contains trace amounts of protein, fat, and some phytochemicals. These are hard to absorb when raw and are outweighed by toxic risks. | Rich in dietary fiber, vitamins (C, A, E), antioxidants, and phytochemicals. |
| Absorption | Whole seeds pass largely undigested through the digestive system. Crushed seeds release toxins. | Nutrients are easily and readily absorbed by the body. |
| Safety | Should be avoided, especially by children and pets. | Safe for consumption and recommended as part of a healthy diet. |
Cyanide poisoning: What to know
Cyanide is a fast-acting and highly toxic substance. It works by interfering with the body's ability to use oxygen at the cellular level. Symptoms of poisoning can range from mild to severe, depending on the dosage.
Symptoms of cyanide poisoning:
- Mild: Headache, dizziness, nausea, confusion.
- Severe: Difficulty breathing, seizures, loss of consciousness, coma, and potentially death.
It is important to note that the average adult would need to chew and ingest a large quantity of seeds—estimates range from 83 to 500 seeds—to be at risk of acute poisoning. However, this threshold can be lower for children and those with lower body weight. The safest course of action is to avoid consuming apple seeds entirely. If a large amount of crushed seeds is ingested and symptoms appear, immediate medical attention is necessary.
Should you eat apple cores?
Many people accidentally or intentionally eat the entire apple, including the core. The tough, fibrous core is edible and contains some beneficial probiotic bacteria and fiber, which can help support gut health. While the seeds are embedded within the core, most people who eat the core do so without chewing the seeds thoroughly, allowing them to pass harmlessly through the digestive tract. For those who want the nutritional benefits of the core without any risk from the seeds, it is possible to eat the core while carefully removing the seeds first.
Conclusion
Despite containing trace amounts of potentially beneficial compounds, there is no proven benefit to eating apple seeds. The presence of amygdalin and the risk of converting it into cyanide when chewed or crushed far outweigh any negligible nutritional content. For optimal health and safety, enjoy the nutrient-dense flesh and skin of the apple and simply discard the seeds. For those who wish to consume the core for its fiber and prebiotic content, it is best to carefully remove the seeds beforehand to eliminate any risk. While accidentally swallowing a few whole seeds is unlikely to cause harm due to their protective coating, intentional consumption should always be avoided.
