Fruits and vegetables best eaten with skin: One important caveat
Photo: How to eat fruits and vegetables for maximum benefits (Getty Images)
Did you know that by discarding fruit and vegetable peels, you are depriving yourself of a rich source of nutrients, fiber, and phytonutrients? Research confirms that peels contain bioactive compounds that reduce the risk of diabetes, inflammation, and even cancer, the Ukrainian dietician Oleh Shvets reports.
Peels: Powerful source of antioxidants
Studies published in the journal Current Research in Food Science show that the peels of apples, peaches, and persimmons contain significantly more antioxidants (gallocatechin, epicatechin, epigallocatechin) than the flesh of these fruits. According to other studies, in pomegranate peels, antioxidant levels surpass those in the flesh several times.
Consuming peels not only enriches the diet with beneficial substances but also helps reduce food waste. Furthermore, some food manufacturers already use peel extracts to enrich bread, cookies, and other products.
How peels protect plants and benefit humans
The peels of fruits and vegetables serve a protective function for plants: they shield them from sunlight, rain, and pests. As a result, they accumulate phytochemicals that benefit the human body, such as protecting cells from damage caused by pollutants or ultraviolet radiation.
Most beneficial fruit and vegetable peels
Apples
Apple peels contain 300% more vitamin K, 140% more vitamin A, and 110% more vitamin C than the flesh. They are also rich in fiber and the antioxidant quercetin, which strengthens immunity. Eat apples with the peel raw, baked, or added to baked goods.
Carrots
Carrot peels have five times more phenolic acids than the core and also contain carotenoids, vitamin K, and niacin. Before consumption, simply scrub them thoroughly with a brush.
Citrus fruits
The peels of oranges, lemons, grapefruits, and limes are rich in vitamin C, carotenoids, and the antioxidant hesperidin, which reduces inflammation and regulates blood sugar levels. Consuming citrus zest reduces the risk of skin cancer, while its neuroprotective properties improve brain function. Add zest to baked goods, salads, soups, or meat dishes.
Important precautions
Not all peels are edible. For example, the peels of melons, pineapples, or avocados should not be consumed. Even edible peels require thorough washing under running water, as they may harbor pesticides or microbes.
Adding peels to your diet is not only beneficial for your health but also contributes to reducing food waste. So next time, before peeling away the skin, consider its hidden benefits.
