Apples are high in water content and both types of fiber. Soluble which helps prevent blood sugar spikes that lead to cravings. Insoluble which helps to fill you up. A medium apple is about 85 percent water with 5 grams of soluble fiber. Apples also contain quercetin, a flavonoid shown to help fight certain cancers, reduce cholesterol damage and promote healthy lungs.
Organic apples are worth the extra cost. They contain less pesticides than commercial apples. The peel holds half the fiber and most of the iron, magnesium and vitamin C, so you definitely want to eat the peel. Your kids may not like the peel, and you may even be prone to removing it yourself, but it is an essential part of the apple.
One thing to remember is that while the apple is quite delicious when combined with certain sauces or when peeled, remember that anything that is done to an apple to alter its original content will reduce its level of nutrition.