Want the greatest nutritional benefits from your favorite fruits and vegetables? Would you like to reduce food waste in the process? If your answer to both questions is certainly yes, consider this a formal invitation to push your produce peeler back into its legitimate drawer in your kitchen. It turns out that certain fruit and vegetable peels can provide a serious nutritional boost to your diet.
To discover why edible fruit and vegetable peels deserve a legitimate place in your diet, we Megan RossiPhD, RD, Nutritionist, King’s College London Intestinal Health Researcher, and Author How to eat more plants..
Benefits of eating fruit and vegetable peels
If you’re peeling apples, cucumbers, and countless other crops just to peel, Dr. Rossi says you’re missing out on a world of nutritional benefits. “She has been working as a dietitian and gut specialist for 10 years and has seen a lot of skin and skin wasted due to unknown nutritional profiles,” she says. But don’t be afraid, as Produce 101’s long postponed lesson is here.
First, many fruits and vegetables pack an impressive amount of fiber into these very commonly discarded scraps. “The skin and the rich fiber content of the skin is what we need to scream more,” says Dr. Rossi. After all, fiber is an all-star diet for digestion, Heart health, inflammationAnd more-and the overwhelming number of adults in the United States (about 93%,) 2021 Report by the American Society for Nutrition) Do not take enough of this powerful nutrient. “”Include more fiber in your diet Not only does it help keep your bowel movements regular, but it also helps you stay full longer and reduce blood fat, “she adds.
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Fiber content depends on the form of the produce, but Dr. Rossi continues, “Generally speaking, vegetable peels actually contain up to 31 percent of the fiber in the skin.” In other words, crunching them (rather than throwing them) is an absolutely sure hack worth adopting to easily increase fiber intake. “Extra fiber is not only beneficial to microbes, it’s less wasteful and saves time in preparing meals.” (A good time-saving hack for you and the planet? Cue your slow applause? please put it in.)
But that’s not all.Dr. Rossi said: Antioxidant level In fruits, “the flesh skin can be up to 328 times higher”, so maintain these or at least store them for other uses to maximize the removal of free radicals that fight inflammation. is needed. Potential.
Fruit and vegetable peels worth eating (if you haven’t eaten yet)
There are too many fruits and vegetables to name with skin, but you can peel them, but you don’t want them when you discover the dietary prowess they contain. Rossi calls some notable and even amazing ones among them.
1. Apples
Apples occupy the top spot on Dr. Rossi’s skin and skin list that you should continue to enjoy. “Peeled apples contain up to 332 percent more vitamin K, 142 percent more vitamin A, and 115 percent more vitamin C than peeled apples,” she shares.
Sure, an apple of the day may keep the doctor away, Not peeled Apple may prevent visits to MD for a while. Even better, the variety of apples to choose from is so great that you can switch between acidity and enjoy your taste buds while maximizing your intake of the vitamins in the alphabet mentioned above.
2. Potatoes
Dr. Rossi cites potatoes as another type of produce that suggests consuming skin. “Potato skins are packed with fiber and contain up to 175 percent more vitamin C and 115 percent more potassium than peeled potatoes,” she says.
Some recipes may require peeled potato chips, so if you continue to use this method, skin a second life with another dish, such as Dr. Rossi’s own reliable snacks or crispy homemade. Know that you can (and should!) Give to. Tip. “Add extra virgin olive oil, season with smoky paprika and rock salt, then put in the oven or grill,” she advises. Within minutes, you’ll have a delicious, chewy, fiber-rich snack that should be healthier than the varieties you bought in the store.
3. Kiwi
Yes, you are reading that right: Kiwi cuts for Dr. Rossi’s list of produce husks worth eating. (Full Disclosure: I’ve always been appealing, but when I saw the cast members I’m alone— My favorite Korean variety show — I bite the whole kiwi with my skin and admit that my jaw fell, all in one episode. )
Dr. Rossi understands that it may take extra effort to get behind her proposal, but enjoying fuzz is safe and informative. “It is believed that eating peeled kiwi not only triples the fiber content, but also helps increase the amount of vitamin C,” she reassures us. To be sure, textures are not suitable for everyone. Therefore, if you want to test and start with water, be aware of this one hack she swears. “If this is your first time eating kiwi skin, slice the kiwi circle into smaller pieces to reduce fluff on your tongue,” she advises.
Are there any skins that should not be eaten?
If you still can’t believe the kiwifruit above, rest assured that neither Dr. Rossi nor I recommend eating the prickly look of pineapple or sprinkling it with onion skin as a garnish. As mentioned above, despite the benefits of many fruit and vegetable peels and peels, she still has an off-limits list.
“We don’t recommend pushing into fruits and vegetables that look harder and stronger,” says Dr. Rossi, citing avocados, bananas, and honeydew as some examples. And while the citrus fruit peels appear to be under this umbrella, you can’t choose to eat them whole, but you can save them for other uses. “Citrus fruit peels such as lemons, limes and oranges are worth remembering as they can be grated into salad dressings, marinades and baked goods for even more excitement.”
Conclusion
With a few exceptions, Dr. Rossi says that many fruits and vegetables do not really need to be peeled. In fact, maintaining them is a seamless and healthy hack to increase your intake of fiber, antioxidants, and other nutrients. Of course, some people may not enjoy the taste and texture of some skins, but that doesn’t mean you need to miss these benefits altogether.
“Smoothies are a great way to reuse skins and add vegetables,” says Dr. Rossi, who even adds frozen zucchini skins to his blend for a creamy texture. .. “When mixed with fruits such as yogurt and dates, you can’t even taste it.” In addition, she recommends collecting the remaining edible scraps so that you can make a base for soups and stews.
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