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You Should Eat the Peel of These 12 Fruits and Vegetables \
n all likelihood, the first thing you do when you eat an orange is
tear off that thick peel and throw it straight into the garbage. Guess
what? You're missing out on a lot of nutrients. The
peel of an orange has nearly twice as much vitamin C as the flesh
inside. And though it may seem gross at first, there are plenty of tasty
ways you can eat orange peels if you're willing to get a little
creative.
The same is true of lots of fruits and veggies; the peel is often the
most nutritious part, and can be eaten despite what you think. Bananas?
Yep. Watermelon? Sounds unbelievable, but it's true: that rind is great
for you. Here are 12 foods with powerful peels you should be eating,
along with suggestions for how to add them to your diet.
Apples
The skin of an apple contains about half of the apple's overall
dietary fiber content. A medium apple also delivers 9 milligrams of
vitamin C, 100 IUs of vitamin A, and 200 grams of potassium. By removing
the peel, you lose about a third of those nutrients. The peel also has
four times more vitamin K than its flesh; about 5 percent of your daily
value. Vitamin K—also prevalent in meat and in spinach and other green
veggies—helps you form blood clots that patch you up when you have a bad
scrape and helps activate the proteins your body needs for cell growth
and healthy bone maintenance.
An apple's skin boasts potential benefits beyond its vitamin content.
An antioxidant called quercetin, found mostly in the apple's skin, can
help lung function, ease breathing problems and protect your lungs from irritants. Quercetin is also believed to fight off brain tissue damage and protect your memory.
One study identified
another compound that's found primarily in the peel, called
triterpenoids, which appears to inhibit or kill certain types of cancer
cells throughout the body. And the ursolic acid in apple skin has been
shown by studies to stimulate muscle growth, increase skeletal muscle and decrease risk of obesity.
Potatoes
A potato's skin packs more nutrients—iron, calcium, potassium,
magnesium, vitamin B6 and vitamin C—ounce-for-ounce than the rest of the
potato. For example, 100 grams of potato peel packs seven times more
calcium and 17 times more iron than the same amount of potato flesh.
Ditch the skin and you'll also lose up to 90 percent of a potato's iron
content and half of its fiber.
And don't forget the skin of a sweet potato is
loaded with a significant amount of beta-carotene, which converts to
vitamin A during digestion. Vitamin A is essential for cell health and
immune system regulation, and it is extremely useful in maintaining
organ function.
Citrus (Oranges, Lemons, Grapefruits, Limes)
The peel of an orange packs in twice as much vitamin C as what's
inside. It also contains higher concentrations of riboflavin, vitamin
B6, calcium, magnesium and potassium. The peel's flavonoids have
anti-cancer and anti-inflammatory properties. (Citrus fruit also boosts iron absorption.)
As nutritious as citrus peels are, you're unlikely to start eating
oranges whole. The entire peel is bitter and difficult to digest.
Instead, grate the peel using a microplane or another tool and sprinkle
it on top of salads, or in a vinaigrette dressing. Citrus shavings make a
good pairing with ice cream and chocolate as well.
Cucumbers
The dark green skin contains the majority of a cucumber's
antioxidants, insoluble fiber and potassium. The cucumber peel also
holds most of its vitamin K. The next time you have a Greek salad, ask
the chef not to peel your cukes.
Kiwi
You've probably been spooning out the green flesh inside for years,
but a kiwi's fuzzy exterior is also edible. In fact, the skin contains
more flavonoids, antioxidants and vitamin C than the insides—and double
the fiber. So ditch the spoon, wash the kiwi and eat it like a peach. If you find the fuzz unappetizing, scrape it off first.
Eggplant
An eggplant's purple hue comes from a powerful antioxidant called nasunin, which helps protect against cancerous
development, especially in the brain and other parts of the nervous
system. Nasunin is also believed to have anti-aging properties.
Eggplant skin is also rich in chlorogenic acid, a phytochemical that boasts antioxidant and anti-inflammatory properties, and also promotes glucose tolerance. Although the eggplant interior contains chlorogenic acid, it's much more prevalent in the skin.
Mango
Researchers found that
mango skin contains properties similar to resveratrol, which helps burn
fat and inhibits the production of mature fat cells. Mango flesh
extracts were also tested, but did not produce the same results, which
suggests that one needs to eat mango skin in order to get this
beneficial property.
A mango's peel also contains larger quantities of carotenoids,
polyphenols, omega-3, omega-6 and polyunsaturated fatty acids than its
flesh. Another study
found compounds more heavily concentrated in mango's skin that fight
off cancer, diabetes and heart disease. Mango skin also has quercetin.
The skin of a mango can be eaten raw, or cooked along with the
insides. Another way to eat both flesh and skin is to pickle the entire
mango.
Carrots
Since the skin of a carrot is the same color as what's directly
beneath it (like a tomato or a red pepper), the peel and its flesh have
similar nutritional properties. However,
the highest concentration of phytonutrients is found in a carrot's skin
or immediately underneath. Just rinse the carrot thoroughly rather than
peeling it.
Watermelon
All watermelon contains citrulline,
which has antioxidant properties and converts to arginine, an essential
amino acid that is beneficial to the heart, immune system and
circulatory system. But most of that citrulline is found in the rind.
Eating a rind might sound unappetizing, but it can
be pickled (like a cucumber), or simply sautéed and seasoned. Or throw
it in a blender with the watermelon flesh, and add some lime.
Onions
Like apple skin and mango skin, the outside of an onion's skin
contains quercetin. Although that skin is not directly edible, you can
draw out some of those nutrients by adding it to stock.
Pineapple
Pineapple contains bromelain, an enzyme that can help reduce inflammation, especially in the nose and sinuses. One study found that a pineapple's core and peel yielded the highest amount of bromelain in the fruit, at 40 percent by weight.
The skin and core of a pineapple straight-up would be tough on your
digestive system, so try putting them through a juicer or sauté them for
a few minutes in a pan.
Bananas
A banana's peel contains way more fiber than its flesh, and is likewise richer in potassium.
The peel also contains lutein, a powerful antioxidant that plays a
role in maintaining healthy eye function. An amino acid called tryptophan is more
highly concentrated in the peel than the insides. Among other things,
tryptophan is believed to ease depression by increasing the body's
levels of serotonin, a neurotransmitter in the brain that affects mood.
Although the peel has a bitter taste and tough, ropey consistency
most people aren't used to, an overripe banana (brown or black) becomes
thinner, sweeter and easier to chew. You can also put the peel (ripe or
overripe) through a juicer with the rest of the banana. Or you can boil
the peel for several minutes to make it softer, or throw it in the
frying pan. If you want to get really creative, bake a banana peel in
the oven for 20 minutes or so, or until it becomes dried out, then use
it to make tea.
n all likelihood, the first thing you do when you eat an orange is
tear off that thick peel and throw it straight into the garbage. Guess
what? You're missing out on a lot of nutrients. The
peel of an orange has nearly twice as much vitamin C as the flesh
inside. And though it may seem gross at first, there are plenty of tasty
ways you can eat orange peels if you're willing to get a little
creative.
The same is true of lots of fruits and veggies; the peel is often the
most nutritious part, and can be eaten despite what you think. Bananas?
Yep. Watermelon? Sounds unbelievable, but it's true: that rind is great
for you. Here are 12 foods with powerful peels you should be eating,
along with suggestions for how to add them to your diet.
Apples
The skin of an apple contains about half of the apple's overall
dietary fiber content. A medium apple also delivers 9 milligrams of
vitamin C, 100 IUs of vitamin A, and 200 grams of potassium. By removing
the peel, you lose about a third of those nutrients. The peel also has
four times more vitamin K than its flesh; about 5 percent of your daily
value. Vitamin K—also prevalent in meat and in spinach and other green
veggies—helps you form blood clots that patch you up when you have a bad
scrape and helps activate the proteins your body needs for cell growth
and healthy bone maintenance.
An apple's skin boasts potential benefits beyond its vitamin content.
An antioxidant called quercetin, found mostly in the apple's skin, can
help lung function, ease breathing problems and protect your lungs from irritants. Quercetin is also believed to fight off brain tissue damage and protect your memory.
One study identified
another compound that's found primarily in the peel, called
triterpenoids, which appears to inhibit or kill certain types of cancer
cells throughout the body. And the ursolic acid in apple skin has been
shown by studies to stimulate muscle growth, increase skeletal muscle and decrease risk of obesity.
Potatoes
A potato's skin packs more nutrients—iron, calcium, potassium,
magnesium, vitamin B6 and vitamin C—ounce-for-ounce than the rest of the
potato. For example, 100 grams of potato peel packs seven times more
calcium and 17 times more iron than the same amount of potato flesh.
Ditch the skin and you'll also lose up to 90 percent of a potato's iron
content and half of its fiber.
And don't forget the skin of a sweet potato is
loaded with a significant amount of beta-carotene, which converts to
vitamin A during digestion. Vitamin A is essential for cell health and
immune system regulation, and it is extremely useful in maintaining
organ function.
Citrus (Oranges, Lemons, Grapefruits, Limes)
The peel of an orange packs in twice as much vitamin C as what's
inside. It also contains higher concentrations of riboflavin, vitamin
B6, calcium, magnesium and potassium. The peel's flavonoids have
anti-cancer and anti-inflammatory properties. (Citrus fruit also boosts iron absorption.)
As nutritious as citrus peels are, you're unlikely to start eating
oranges whole. The entire peel is bitter and difficult to digest.
Instead, grate the peel using a microplane or another tool and sprinkle
it on top of salads, or in a vinaigrette dressing. Citrus shavings make a
good pairing with ice cream and chocolate as well.
Cucumbers
The dark green skin contains the majority of a cucumber's
antioxidants, insoluble fiber and potassium. The cucumber peel also
holds most of its vitamin K. The next time you have a Greek salad, ask
the chef not to peel your cukes.
Kiwi
but a kiwi's fuzzy exterior is also edible. In fact, the skin contains
more flavonoids, antioxidants and vitamin C than the insides—and double
the fiber. So ditch the spoon, wash the kiwi and eat it like a peach. If you find the fuzz unappetizing, scrape it off first.
Eggplant
An eggplant's purple hue comes from a powerful antioxidant called nasunin, which helps protect against cancerous
development, especially in the brain and other parts of the nervous
system. Nasunin is also believed to have anti-aging properties.
Eggplant skin is also rich in chlorogenic acid, a phytochemical that boasts antioxidant and anti-inflammatory properties, and also promotes glucose tolerance. Although the eggplant interior contains chlorogenic acid, it's much more prevalent in the skin.
Mango
Researchers found that
mango skin contains properties similar to resveratrol, which helps burn
fat and inhibits the production of mature fat cells. Mango flesh
extracts were also tested, but did not produce the same results, which
suggests that one needs to eat mango skin in order to get this
beneficial property.
A mango's peel also contains larger quantities of carotenoids,
polyphenols, omega-3, omega-6 and polyunsaturated fatty acids than its
flesh. Another study
found compounds more heavily concentrated in mango's skin that fight
off cancer, diabetes and heart disease. Mango skin also has quercetin.
The skin of a mango can be eaten raw, or cooked along with the
insides. Another way to eat both flesh and skin is to pickle the entire
mango.
Carrots
Since the skin of a carrot is the same color as what's directly
beneath it (like a tomato or a red pepper), the peel and its flesh have
similar nutritional properties. However,
the highest concentration of phytonutrients is found in a carrot's skin
or immediately underneath. Just rinse the carrot thoroughly rather than
peeling it.
Watermelon
All watermelon contains citrulline,
which has antioxidant properties and converts to arginine, an essential
amino acid that is beneficial to the heart, immune system and
circulatory system. But most of that citrulline is found in the rind.
Eating a rind might sound unappetizing, but it can
be pickled (like a cucumber), or simply sautéed and seasoned. Or throw
it in a blender with the watermelon flesh, and add some lime.
Onions
Like apple skin and mango skin, the outside of an onion's skin
contains quercetin. Although that skin is not directly edible, you can
draw out some of those nutrients by adding it to stock.
Pineapple
Pineapple contains bromelain, an enzyme that can help reduce inflammation, especially in the nose and sinuses. One study found that a pineapple's core and peel yielded the highest amount of bromelain in the fruit, at 40 percent by weight.
The skin and core of a pineapple straight-up would be tough on your
digestive system, so try putting them through a juicer or sauté them for
a few minutes in a pan.
Bananas
A banana's peel contains way more fiber than its flesh, and is likewise richer in potassium.
The peel also contains lutein, a powerful antioxidant that plays a
role in maintaining healthy eye function. An amino acid called tryptophan is more
highly concentrated in the peel than the insides. Among other things,
tryptophan is believed to ease depression by increasing the body's
levels of serotonin, a neurotransmitter in the brain that affects mood.
Although the peel has a bitter taste and tough, ropey consistency
most people aren't used to, an overripe banana (brown or black) becomes
thinner, sweeter and easier to chew. You can also put the peel (ripe or
overripe) through a juicer with the rest of the banana. Or you can boil
the peel for several minutes to make it softer, or throw it in the
frying pan. If you want to get really creative, bake a banana peel in
the oven for 20 minutes or so, or until it becomes dried out, then use
it to make tea.
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