Who would have thought that the vegetable and fruit peels that we throw away so conveniently can actually be beneficial for our health? In fact, a study published in the journal Molecules suggests that vegetable and fruit peels can be a valuable source of nutrients and bioactive compounds. These peels are rich in vitamins, minerals, antioxidants, and fibre, which can contribute to overall health and well-being.
If you're wondering which fruit and vegetable peels are the most nutritious to eat or use, here's a list.
Apple Peel
The saying "an apple a day keeps the doctor away" holds true not just for the fruit itself but also for its peel. Apple peels are rich in dietary fibre, which can help improve digestion and maintain a healthy weight. They also contain quercetin, a powerful antioxidant that may help reduce inflammation and lower the risk of chronic diseases, such as heart disease.
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According to the US Department of Agriculture (USDA), a raw apple with skin has about 332% more vitamin K, 142% more vitamin A, 115% more vitamin C, 20% more calcium, and up to 19% more potassium than a peeled apple.
Carrot Peel
Carrot peels, which we usually throw away, are actually packed with some essential nutrients, including fibre, vitamins A, C, and K, and antioxidants. They are known to help improve vision due to their high beta-carotene content and may support skin health and immune function.
Banana Peel
Now you would think: Who eats a banana peel? Well, experts believe that they are often overlooked but are rich in fibre, antioxidants, and several vitamins, including B6 and B12. A study published in the Journal of Functional Foods suggests that banana peels are a valuable source of bioactive compounds with potential applications in various fields.
They may help improve mood due to their tryptophan content, which the body uses to produce serotonin. Additionally, banana peels can aid in digestion and promote heart health.
Potato Peel
As opposed to common practice, potatoes can be consumed with their peels on. In fact, they are more nutritious. Potato peels contain many nutrients, including fibre, potassium, vitamin C, and vitamin B. Research suggests potato peels contain about 40–50% dietary fibre. It also contains flavonoids, such as rutin, which exhibit antimicrobial, antifungal, and antiallergic activities.
Cucumber Peel
There are different types of cucumbers, but most can be eaten with their peels. Cucumber peels are a good source of fibre and contain vitamins A, C, and K. They also have hydrating properties and can help support healthy skin. In addition, the peel is rich in antioxidants that may help combat oxidative stress.
Also Read: Cucumber Seed Oil: Benefits Of This Cooling and Hydrating Treatment For Skin And Hair
Orange Peel
As you might have guessed, just like the fruit itself, orange peels are loaded with vitamin C, fibre, and flavonoids, which can help boost the immune system and improve skin health. The essential oils found in the peel may have anti-inflammatory and antimicrobial properties, potentially benefiting heart health and reducing the risk of other chronic diseases as well. So before throwing away the peels, reconsider using them for their potential benefits.