When we eat a fruit, we usually discard the skin first, but there are several fruits (and vegetables) that don’t require peeling. We believe we are taking vitamins and minerals from the fruit’s flesh, and we don’t give the peel a second thought. Depending on the fruit, fruit peels can contain twice as much nourishment as the fruit itself!
Fruit peels can be consumed in various ways, ranging from preparing candied and pickled fruit to boiling them in water and tossing them in a smoothie. Fruit peels are perfect for city dwellers looking for a simple and inexpensive solution to boost their nutrition.
Here are 12 of the healthiest fruit peels to eat:
Banana
Everyone knows bananas are high in nutrients, but many people are unaware that the peel can (and should) be consumed. Banana peels are packed with Vitamin A and lutein, which are particularly beneficial for eye health and may help prevent cataracts and macular degeneration.
In addition, bananas help with digestion and may reduce your risk of diabetes. They also aid in the growth of cells, tissues, and organs throughout the body, creating energy and regulating glucose and blood pressure. But that’s not all! Banana peels also include serotonin-boosting vitamins B6 and B12, magnesium, potassium, fiber, and tryptophan. Because of this mood-stabilizing impact, having healthy blood serotonin levels can lower the risk of depression.
To consume the banana peels, boil them for a few minutes and drink the cooked water once cooled, or combine them with other fruits to make a smoothie.
Watermelon
Watermelon rind has numerous advantages, particularly for people who have erectile dysfunction. It contains the amino acid citrulline, a molecule that aids in dilating blood vessels (vasodilation). Citrulline is an antioxidant that transforms into arginine, an essential amino acid that is good for the heart, immune system, and circulation. Antioxidants, vitamin A and C, magnesium, zinc, and potassium are all found in watermelon skin. In other words, it aids overall digestion and eliminates hazardous waste from the body.
Although the rind of watermelon may appear unappealing, it can be cooked with other vegetables, pickled (like a cucumber), or sautéed and seasoned. You may also combine it with the watermelon flesh and some lime in a blender. Keep in mind that pickled, blended, or uncooked watermelon skin will provide more nutrition to your body.
Orange
Orange peels have twice the vitamin C content of the fruit. Vitamin B6, riboflavin, magnesium, calcium, and potassium levels are also elevated. Flavonoids found in the peel have anti-inflammatory and anti-cancer properties. Orange peels also help to lower harmful cholesterol and fat levels, making them ideal for dieters.
Citrus peels are nutritious, but the peel is bitter and tough to digest, so you probably don’t want to eat oranges whole. Instead, shred the peel and add it to salads or vinaigrette dressing. Orange shavings are very delicious when combined with ice cream and chocolate.
Pineapple
Pineapple skin is high in vitamin C, and enzymes called bromelain. These provide numerous nutritional benefits, including strengthening the immune system, maintaining dental health, and lowering skin inflammation, which helps relieve fever, gout, and arthritis.
The thorns should be removed first because the skin is so sharp. After that, bring it to a boil until it is tender. It can be eaten raw or juiced. Keep in mind that it has a particular texture to it – one that is highly susceptible to chemicals and pesticides. If you plan to mix it in a smoothie, make sure the pineapples are organic and well-washed.
Apple
Apple peels contain 87% more cancer-fighting phytochemicals than the apple itself. Besides, apple peels are far tastier than orange or kiwi peels, so there is no reason to skip out on apple peels’ health benefits.
Pomegranate
Vitamin C and antioxidants are abundant in pomegranates. As a result, it aids in the detoxification of the body and the prevention of heart disease. In addition, it can be used to relieve coughs and sore throats.
To get a dose of pomegranate skin, mix crushed pomegranate peel with a cup of water and gargle it twice daily for the best benefits. It can also be used as sunscreen and a skin moisturizer.
Kiwi
Surprisingly, the fuzzy skin of kiwi contains more nutrients and double the fiber than the fruit itself. Kiwi skin is loaded with antioxidants, flavonoids, vitamin C, and fiber, which boost immunity, lung health, and heart health.
So, soak the kiwi in water for a few minutes before eating it like a peach. Scrape the fuzz off first if you find it unappealing.
Mango
Mango peels are abundant in antioxidants, which aid in reducing free radical damage. According to one study, certain chemicals discovered in mango skin can help prevent cancer, diabetes, and heart disease. Quercetin, polyphenols, carotenoids, polyunsaturated fatty acids, omega-3, and omega-6, are all found at greater levels in mango peel than in the meat. Mango skin also aids digestion, improves weight reduction, prevents the creation of mature fat cells, and is high in fiber, which can treat constipation and benefit heart health.
Mango skin can be eaten raw or cooked with the insides of the fruit. Pickling the entire mango is another way to eat both the flesh and the skin.
Cucumber
Cucumber peels can be eaten raw or blended into a smoothie. The cucumber’s dark green skin comprises most of the antioxidants, vitamin K, insoluble fiber, and potassium found in the fruit. Ask the waitress (or waiter) to tell the chef not to peel your cucumber the next time you order a Greek salad.
Lemon
Lemons are a fruit that may be used in many different ways. It can be used for various purposes, including cooking, cleaning, and skincare. Lemon peel is also nutrient-dense and safe to eat. Lemon peels have high potassium, calcium, and fiber content. The peel is also abundant in chemicals that may help prevent cancer.
Lemon peels are bitter, so don’t eat them right off the fruit. Instead, use a Microplane grater or another piece of equipment to grate the peel and sprinkle it over salads or in a vinaigrette dressing. Citrus shavings go well with oatmeal, yogurt, ice cream, cookies, and chocolate. Of course, you can also juice it.
Grape
Grape peels contain up to 100 times the amount of resveratrol found in grape pulp, making them an excellent source of nourishment. Resveratrol is a phytochemical associated with cancer prevention, heart disease prevention, and even Alzheimer’s disease prevention. It’s also abundant in the seeds of globe and muscadine grapes, where it’s found alongside linoleic acid (an essential fatty acid), vitamin E, and other antioxidants.
Peach
Peach peels are nutrient-dense and high in vitamin A and C. Some individuals believe that the skin’s fuzzy and hairy texture can aggravate the GI tract, but this is not true. In addition, the peel is anti-inflammatory and contains antioxidants.
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April 14, 2022 at 12:41PM
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12 Fruit Peels That Are Beneficial for Your Health - Intelligent Living
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