Never throw away the peels of these fruits and vegetables!
The peels of these foods have more nutrition than the flesh itself
We are all aware of the health benefits of consuming a diet rich in fruits and vegetables. But did you know that whole fruits contain many times more bioactive chemicals than the flesh?
From pomegranate peels to potato skins, and mango peels to the skin of bananas, science has repeatedly reinstated the stupefying health benefits of consuming fruits and vegetables with their skins on. Let’s take a look at some of these below:
1.) Apple peels
Thousands of pounds of apple peels are tossed as biodegradable waste, in order to improve the taste and texture of fruit salads. Although waste apple peels are sourced out to generate canned apples and applesauce in New York every year, there is ample evidence backed by science to amplify the health benefits of eating apples with their peels on.
The peel of apples is richer in phytochemicals like phenolics and antioxidants than the flesh itself (1). We know that a diet rich in fruits and vegetables is excellent for reducing inflammation and oxidative stress in the body. However, many of these benefits stem from the high polyphenol content of these foods, and apple peels are full of them.
In fact, the polyphenols present in dried apple peels have been found to significantly promote digestion by increasing populations of beneficial gut microbiota, Enterobacteriaceae bacteria, thereby reducing symptoms of inflammatory bowel syndrome (2).
Apple peels also have high doses of dietary flavonoids, which are extensively linked with managing high blood sugar, and cardiovascular ailments, reducing risks of acquiring cancers and cataracts, promoting healthy skin, and overall, improving life span (3).
From prostrate cancer to breast carcinoma, daily consumption of apples with peels intact has been found to shrink tumor metastasis owing to the potent antiproliferative effects of apple peel phytochemicals on cancer cells (4).
2.) Banana peels
The health benefits of scooping out the flesh from banana peels before tossing them into the trash have been exhaustively covered in the article below.
Most interestingly, being rich in dietary fibers, banana peel powder has been found to vastly promote the abundance of short-chain fatty acids (SCFA), promoting the growth of intestinal microflora and improving metabolism (5). As an added benefit, they have potent anti-diabetic effects as well and even reduce insulin resistance, which is both the cause and consequence of chronic obesity and visceral fat accumulation (6).
3. Cucumber peels
An integral component of the Mediterranean diet, cucumber is the go-to summer vegetable for replenishing electrolyte imbalance and hydrating the body.
However, what’s interesting is that the peels contain more vitamin K than the pulp itself (7). In fact, consuming cucumber with peels intact has been found to have greater lipid-lowering, antidiabetic, and antioxidant effects (8). Moreover, it’s a great addition to a detox diet, and the peels being neutral in taste and a soft texture, do not come in the way of your sandwiches, salads, or morning smoothies either.
4. Kiwi
Contrary to popular belief, kiwi peels have zero toxins, are entirely edible, and contain a wide variety of antioxidants, minerals, and micronutrients.
Not just that, there are significant gastrointestinal benefits from consuming the peels versus scooping out the flesh only. These include increased intake of insoluble dietary fiber, improved liver function, and regular bowel movements as a result (9).
Overall, kiwi skin has been found to have more vitamin C & E, folate, and fiber than the flesh, thereby improving immunity, skin health, and gut metabolism (10).
5. Peaches and Pears
Both peaches and pears, when eaten whole have more dietary fiber, antioxidants, vitamin C (7 mg), and magnesium than their peeled counterparts (11). Specifically, the peels contain a certain flavonoid known as chlorogenic acid- which has potent anti-aging properties (12).
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