But, if you need the entire nutrition of the fruit, you need to give some exercise to the jaws by eating the peels along with the fruit. Just ensure that you wash the fruit thoroughly before eating. Studies have proved that most of the antioxidants are present in the peels and pith of the fruit than in the pulp. Fruit peels are rich source of dietary fiber that plays a vital role in keeping constipation at bay and reducing the colon cancer risk. The cancer-fighting phytochemicals are abundant on the peels than in the pulp of a fruit. Peels work great in lowering LDL cholesterol levels as they have low calories, sugar and fats. Peels also make you feel full, hence are good for those on a diet.
Check out some health benefits of eating different fruit peels and vegetable skin, stems and leaves.
Research from Cornell University has found that the chewy apple peel has up to 87% more cancer-fighting phytochemicals than the sweet white flesh inside.
Other powerful properties in apple peels:
- quercetin, a flavonoid found in high concentrations in apple skins, is known for its ability to ease hay fever, eczema, sinusitis and even asthma. The quercetin in apple skins is also revered for its ability to reduce your risk for heart disease;
- one study even suggests that consumption of whole Braeburn apples (skin and all) may be a good way to protect yourself from UV-B sun exposure.
Orange and tangerine peel is high in powerful antioxidants called super-flavonoids, which can significantly reduce levels of ‘bad’ LDL cholesterol, without lowering the ‘good’ HDL levels.
The antioxidants obtained from the peel were 20 times more powerful than those from the juice, according to a U.S. study.The same goes for all citrus fruits. The white pith contains high levels of pectin, a component of dietary fibre known to lower cholesterol and colonise the gut with beneficial bacteria. Furthermore, the outer peel contains d-limonene, the mortal enemy of UV rays everywhere. A University of Arizona study found that eating one teaspoon of citrus peel per week reduced skin cancer risk by 30%.
Tip: add grated citrus peel to cauliflower cheese or cakes and muffins for a zesty health kick — or throw the whole, unpeeled fruit into a juicer so you get all the benefits.
The hairy skin of the kiwi fruit may taste tart, but it’s too good to waste. It contains three times the antioxidants of the pulp, giving it anti-cancer, anti-inflammatory and anti allergenic properties. It also fights off bugs, such as Staphylococcus and E-coli, which are responsible for food poisoning.
Tip: if you can’t bear to eat it raw, use the skin with other fruits, such as banana in a smoothie.
Banana peels contain vitamins B6 and B12, magnesium, and potassium. The peel also contains more fiber than the banana flesh, which can help aid digestion. Another benefit of banana peels is that they contain tryptophan, which can increase your serotonin levels, which researchers have found impacts your mood. Having good blood serotonin levels can help reduce the risk of depression due to this mood-stabilizing effect. The skin was also found to be good for eyes, as it contains the antioxidant lutein, which protects eye cells from exposure to ultraviolet light — a leading cause of cataracts.
Tip: boil the peel for ten minutes, then drink the cooled water or put it through a juicer and drink the juice.
Peaches are an often overlooked super fruit. High in potassium and vitamin A, which help to revitalise and hydrate the skin, eating the peel can boost the immune system, remove toxins from the body, maintain healthy skin, protect the eyes from developing cataracts and lower the risk of developing cancer, heart disease and arthritis.
Pears skin contains a potent antioxidant
Throw away the skin and you are throwing away the best bits. Pear skin isn’t just packed full of fibre, it also contains a higher concentration of vitamins and nutrients than the flesh itself.
These include chlorogenic acid, a potent anti-oxidant and the flavonoid phloretin, which has been shown in laboratory tests to inhibit the growth of cancer cells.
Luckily, the health benefits of watermelon peel are not the hard, green peel itself—the health benefits of this fruit peel lies in the white rind that you probably leave behind when you’re done munching on a watermelon slice. Don’t forget to eat the white rind, because it contains the amino acid citruline, which helps dilate blood vessels to improve your body’s circulation, according to the findings of a USDA study.
Pumpkin, butternut and other squashes skin and seeds are rich in valuable compounds
All squashes are high in zinc, which helps promote healthy skin and nails, and the antioxidant beta carotene which protects against heart disease and cancer. The skin itself is obviously too tough to eat, but the closer you scrape it against the skin for the pulp — where it’s more of a rich, orange colour — the more nutrients you’ll get.
And don’t ditch the seeds, either — these are an excellent source of Omega 6 and essential fatty acids that keep your brain healthy.
Tip: wash the seeds in warm water and bake with a drizzle of olive oil for about 20 minutes. Use to sprinkle on salads and soups.
Most people know potato skins are healthy, but few are aware of the reason why. It’s because the skin is a real nutritional powerhouse. Just one fist-sized potato skin provides half your daily recommended intake of soluble fibre, potassium, iron, phosphorous zinc and vitamin C. Potatoes contain more vitamin C than oranges, so are perfect for anyone looking to ward off colds.
Tip: bake whole as jackets, boil and mash with the skin on, or slice into wedges, toss in a little olive oil and bake for potato wedges.
Cucumber peel keeps your skin healthy and young
Next time you want a snack, choose a cucumber—and don’t peel it. Cucumber peels contain silica, a chemical that helps build collagen, which is vital for making your skin last longer than ever. Even one cucumber peel—which is about five milligrams of silica—will make a difference. Make sure to wash cucumber peels carefully, and if you can afford it, buy organic, because non-organic cucumbers in particular are coated with wax to make them last longer.
Those neat little florets look more appealing, but there’s every reason to eat the stalks, too.
Broccoli stalks can be less flavourful than the florets, but they are notably higher in calcium and vitamin C. The stalks are also high in soluble fibre, so you’ll feel fuller for longer.Tip: simply shred the stalks into thin strips and add to stir-fry or serve steamed.
A one-ounce serving of broccoli leaves provides 90% of your daily vitamin A requirement (the florets deliver only 3%).
Tip: cook the leaves as you would spinach. Blanch in boiling water, then sauté with olive oil, garlic, and salt.
The leaves are brimming with five times more magnesium and calcium than the stalks. They're also a rich source of vitamin C and phenolics, potent antioxidant and anti-inflammatory compounds.
Tip: Finely chop the leaves with parsley and stir into salsa, or use as a garnish on fish or chicken.
Onion and garlic skins are rich in anti-oxidants
The papery skin of onions contains more antioxidants than the onion itself. It's especially rich in quercetin, which may reduce blood pressure and prevent arterial plaque. How to eat them: Simmer in stocks, soups, and stews for additional flavor; discard the skins before serving.
Garlic skin contains six separate antioxidant compounds, according to research from Japan. Peeling garlic cloves removes the phenylpropanoid antioxidants which help fight the ageing process and protect the heart.
Tip: drizzle olive oil over half or even a whole garlic head, then add to your baking tray when cooking a roast dinner or oven-baked Mediterranean vegetables.
A study by the Institute of Food Technology in Germany revealed that Swiss chard stems are loaded with glutamine, an amino acid that boosts the immune system and bolsters the body's ability to recover from injuries and surgery.
Tip: Bruce Sherman, a chef celebrated for his farm-fresh cuisine at Chicago's North Pond restaurant, ties the stems in bundles of six to eight with kitchen twine and braises them in vegetable stock, red wine vinegar, honey and garlic for 20 to 30 minutes.
Sources: http://www.magforwomen.com, http://www.dailymail.co.uk/femail/, http://www.dailymail.co.uk/health/, http://www.foods4betterhealth.com, http://www.oprah.com/health/,
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