During your lifetime, you’ve probably seen people eat the peel off of certain fruits and vegetables and find it plain wrong and even blasphemous, but what if I told you that they are actually doing the right thing?
Eating fruit and vegetable peels open up an entire world of fiber and nutrients that most people have never heard of. In eating the peel, you get to cut down on food waste and add more nutrition to your diet.
#SpoonTip: Although all of these peels are edible, be sure to search out for organically sourced produce that isn’t affected by pesticides and other chemicals.
1. Mango
I always eat the peels off of mango’s and whenever someone tries to question me I just hit them with these facts on how mango peels are actually good for you.
Mango Peels contain vitamin A, vitamin C, fiber, and phytonutrients. Vitamin A is important for a healthy immune system and Vitamin C helps wound repair. The peels also contain iron and are antioxidant-rich. The fiber helps mobilize the digestive system and keep bowel movements regular. Phytonutrients lower cholesterol and reduce the risk of cancer. Pretty sweet deal when all you have to do is eat the peel.
2. Sweet Potato
By eating the peel of your sweet potato, you are instantly adding great sources of nutrients into your diet such as fiber, beta-carotene, vitamin C, vitamin E, folate, potassium, and iron. Sweet Potatoes contain such richness in flavor that its just time consuming to take off the peel when there are so many benefits in leaving it on.
Beta Carotene found in the peel is an antioxidant that is converted to Vitamin A in the body. This conversion helps to improve eyesight and build a healthy immune system. The peel contains a high level of 542 milligrams of potassium and also a great source of iron. Vitamin C and E are both antioxidants that protect from numerous of diseases by improving the immune system.
3. Cucumber
Next time you’re having a cucumber, instead of taking time to peel it and have all these green strips, don’t even bother. By not peeling them, it saves time and can give benefits such as an increase of Vitamin K, potassium, fiber and plus its low in calories.
Vitamin K activates proteins in your body for healthy bone maintenance, cell growth and helps form blood clots. The peels are also packed with insoluble fiber that helps the digestive system. Having unpeeled cucumber can also bring a guilty free conscious by the way its healthy and helps you aim for your fitness goals.
4. Orange
This citrusy fruits pack more of a benefit when eaten with the peel. There is even a way that these orange peels can assist the lungs by cleansing themselves. Orange peels have powerful antioxidants, natural histamine suppressing compounds and flavonones.
These histamine suppressing compounds can aid people who have allergies. The rind is also packed with Vitamin C, Vitamin A, enzymes, fiber, and pectin. A natural way to an immune system booster is by just eating the orange with the peel. Although it’s not to everyone’s liking, there is the way to add the peel in smoothies or incorporating it into other recipes.
5. Lemon
When life gives you lemons… you drink the lemonade but also eat the peels. This sweet, aromatic citrus fruit also brings an array of benefits such as calcium, potassium and Vitamin C. By eating lemon peel you can also decrease cholesterol levels, fight cancer, improve bone health and improve oral health.
The peels are able to lower LDL cholesterol from the polyphenol flavonoids. The vitamin C helps clear blood vessels and reduce the risk of heart disease. Lemon peel contains limonene and salvestrol Q40 which fight cancerous cells. The calcium that the peel contains helps improve bone health and prevent osteoarthritis, bone fractures and osteoporosis. The richness of Vitamin C prevents dental problems and improve oral health.
6. Potato
Believe it or not, potato skins actually contribute to your daily vegetable intake. The skins itself contain potassium, iron, and niacin. Potassium helps fuel your metabolism and even help your cells generate useable energy from the food you eat. According to the Linus Pauling Institute, a serving of four potato skins contain 628 milligrams of potassium or 13% of the daily recommended intake.
The iron found in these potato peels help support red blood cell function which is vital for oxygen to be carried throughout the body. From eating the potato skins, you boost up your iron intake. Niacin aka Vitamin B-3 helps break down nutrients for fuel.
Although there are benefits to potato skins, try to avoid restaurants version of a high fat, high sodium version of potato skins. By eating the potato with skin on or creating a low-fat version of stuffed potato skins, you are able to enjoy a healthy meal without the guilt.
7. Kiwi
Despite its unapproachable skin, kiwi peels are actually edible. Now hear me out, kiwi skins contain a high concentration of fiber, folate and Vitamin E. The fiber in the kiwi is linked to having a lower risk of heart disease, cancer, and diabetes. Floate is important for cell growth and division. Vitamin E is a fat-soluble vitamin that has antioxidant properties.
The consumption of kiwi peels increases 50% of fiber, 32% of folate and 34% of Vitamin compared to just scooping the kiwi flesh.
8. Eggplant
When looking to eat the skin of an eggplant make sure its of a younger eggplant due to it not being as bitter as an older eggplant. These are one of the circumstances where younger is better in produce.
Eggplant peels contain a high fiber concentration and it is also low in calories. By eating the peels, you can gain more fiber that aid bowel movements and you can also save time peeling them.
9. Banana
Eating a banana peel might feel wrong, but its actually oh so right. While bananas are sweet and delicious in smoothies, the peel is bitter, fibrous and quite thick but still packed full of nutrients. Its nutritional benefits are an increase in your daily fiber, vitamin C, Vitamin B-6, Vitamin B12, potassium, and magnesium.
Having an increase in fiber helps with digestion and lower risk of diabetes. Vitamin C is important for the immune system, Vitamin B-6 aids the body to convert food to energy. Potassium develops cells and tissues throughout the body and magnesium aids the body’s energy production and regular blood pressure levels.
Instead of just throwing away the peels and contributing to the amount of organic waste in landfills, you can blend it in smoothies, fry, bake or boil them. This makes the peel softer and easier to chew.
10. Watermelon
The rind of a watermelon, IS safe to eat. There, I said it. Its amazing benefits makes the idea of eating the rind, less scary. The rind contains high concentrations of Vitamin C, Vitamin A, Vitamin B6, potassium, and zinc.
Watermelon rind can also improve skin care, strengthen the immune system, lower blood pressure, aid in weight loss and EVEN help in having a safe pregnancy.
The lycopene and other flavonoids found in the rind help minimize wrinkles, blemishes and age spots. The high level of potassium lowers the risk of heart attacks and heart diseases. The vitamin C from a serving of rind help stimulate the production of white blood cells to fight an infection in the body. This low-calorie snack can aid in weight loss by it being fiber dense and helps with metabolism while keeping you satiated. The natural sugars found in the rind help with morning sickness and swelling found during pregnancy.
Watermelon rinds can be mixed into smoothies, made into jam, or even cut into salads for a higher fiber intake.