Wellhealthorganic.com:eat your peels: unlocking the nutritional benefits, Most people discard fruit and vegetable peels without considering their potential health benefits; these skins contain vitamins, minerals, and phytochemicals which can enhance wellness.
Banana peels provide potassium and the antioxidant quercetin. Orange peels may taste bitter but contain lots of vitamin C for immune support.
Fruits & Vegetables with Peels
No matter your taste preference – from sweet potato peel chips to zesty citrus marinades – fruit and vegetable peels provide an untapped source of essential nutrition. While many people opt to remove peels because they want to limit exposure to pesticides, doing so means missing out on essential vitamins, fibre and antioxidants that could otherwise provide benefits.
Implementing peels into your diet can help boost energy, lower blood pressure and enhance eyesight. Furthermore, peels contain plenty of dietary fibre to bind bile salts and decrease their absorption, ultimately contributing to reduced cholesterol levels.
Pineapples, avocados and melons all contain edible peels; others, however, may have tough or unpleasant textures or be coated in wax or dirt that makes cleaning difficult – for this reason it is usually best to discard them altogether. Winter squash and pumpkin peels may also be eaten when softened through cooking processes.
Additionally, some vegetables and fruits contain toxic compounds, including mangos which contain oil containing urushiol – the same compound present in Poison Ivy and Poison Oak – among many other plants. Studies suggest that washing may produce no more pesticide residues than peeling; eating whole foods could provide sufficient protection from environmental contaminants.
Apples
Apples are an iconic fall fruit, but you can enjoy them year-round! Apples provide essential digestive health support while simultaneously helping to lower blood sugar levels. Furthermore, apples also deliver immune-boosting vitamin C benefits.
One medium apple contains only 104 calories, making them an excellent snack choice when looking to satisfy hunger without overindulging. Studies show that eating whole apples helps slow the rate at which your stomach empties – something which could potentially support weight loss goals.
Apples, like other fruits and vegetables, contain phytochemicals called flavonoids and phenols which contain antioxidant properties. In addition, apples also contain pectin fiber which promotes healthy gut bacteria levels.
Studies suggest that regular apple consumption can improve bowel health while protecting against heart disease, cancer, obesity and other chronic illnesses. One recent study found that people who consume lots of apples had lower risks for colorectal and breast cancers.
Polyphenols found in apple peels, particularly phloridzin, may help lower the risk of diabetes by slowing down glucose absorption into your bloodstream and increasing its excretion from your system. They may also prevent insulin resistance (when your body doesn’t respond normally to hormones that regulate your blood sugar), protect against oxidative stress and promote normal cell function – two benefits not found elsewhere.
Bananas
Bananas may not get as much recognition when it comes to vitamin C content, but one medium-sized banana contains nearly 11 percent of your daily recommended value, making this fruit an important way of reducing inflammation, improving immunity and lowering blood pressure.
Bananas are an energy-rich fruit that can fuel you throughout the day, from smoothies and salad toppings to natural sweeteners in baked goods, cookies and pancake recipes.
Bananas are an excellent source of potassium, making them an essential component of the BRAT diet, an often recommended regimen for individuals recovering from diarrhea or needing an easy-to-digest diet following stomach illnesses. Bananas also contain resistant starch (particularly when cooked less-ripe bananas are used), an undigested form of carbohydrates which passes undigested into the large intestine where it ferments to feed beneficial bacteria and feed off any parasitic infections that might arise from diarrheal episodes.
Bananas are an affordable and readily available fruit that doesn’t usually command an expensive organic price tag. Their thick peel protects their edible portion from pesticides; thus, bananas have never made the Environmental Working Group’s Dirty Dozen list as produce items with high levels of chemicals.
Oranges
Oranges are an integral part of many fridges and lunchboxes, for good reason. Oranges contain antioxidants, micronutrients and health-promoting plant compounds called flavonoids – including nearly all the vitamin C you require daily! In addition to that benefit, they’re a fantastic source of calcium, folate and potassium according to USDA’s National Nutrient Database.
One cup of oranges provides 3 grams of fiber, helping keep bowel movements regular, lower cholesterol and risk for heart disease, prevent high blood sugar levels and protect against certain cancers while also decreasing diabetes risk and potentially aiding weight loss. Additionally, dietary fiber may even protect against certain cancers while decreasing diabetes risk as well as helping with weight management.
Vitamin C is well-known for bolstering immunity and supporting skin health, but it also serves other important roles. Vitamin C is a water-soluble nutrient that protects cells against oxidation by neutralizing free radicals. Furthermore, vitamin C also helps the body absorb iron better reducing anemia risk.
Oranges contain carotenoids such as lycopene and beta-cryptoxanthin that may help boost immunity while reducing cancer risks, while their contents of choline and zeaxanthin help support sleep, muscle movement, memory learning and fat absorption among many other functions. Eating whole raw oranges may provide optimal nutritional value but juice also serves as an excellent source of vitamins C and other vital nutrients.
