There are many types of fruits that have a nutritious peel. When eating organic fruits with clear origins and clean washes, you should consume the outer peel to take advantage of their beneficial vitamins.
Apple
Dr. Tran Thi Bich Nga, former lecturer in Nutrition at the University of Medicine, Hanoi, said that apples are a rich source of flavonoids, especially a type called flavanols.
Flavonoids in apples, such as quercetin and epicatechin, are associated with reducing the risk of heart disease. They can help lower blood pressure, reduce inflammation, and improve lipid levels in the blood.
Grapes
Grapes, especially dark-colored ones like red and purple grapes, are rich in a flavonoid called resveratrol. Resveratrol has been studied for its potential cardiovascular benefits, including anti-inflammatory and antioxidant effects. It can help improve blood flow and reduce blood clotting.
Pomegranate
Pomegranates have a high amount of antioxidants, including flavonoids. They contain flavonoids such as anthocyanin and ellagitannin, which have been shown to have anti-inflammatory and heart-protective properties. Consuming pomegranates is associated with improving blood pressure, cholesterol levels, and cardiovascular health.
Watermelon
The rind of watermelon contains an amino acid called citrulline. It can help remove nitrogen from the blood and can also help reduce muscle soreness. In fact, the rind contains more citrulline than the juicy flesh. If you don’t want to eat the rind raw, there are many other ways to prepare and consume it, such as pickling it, juicing it, or stir-frying it as a vegetable.
Kiwi
The kiwi peel has higher levels of phenolic acids and antioxidant flavanols compared to the flesh. Eating the whole kiwi, including the peel, is most suitable for golden kiwi fruit, which has a yellow flesh, smooth skin, no fuzz, and thin peel.
In addition, studies have found that eating the whole golden kiwi can increase dietary fiber intake by 50%, vitamin E by 32%, and folic acid by 34%.
Squash
Squash peel may be slightly bitter but is extremely nutritious. You will get fiber, potassium, and some vitamin C.
The peel of squash also has plenty of antioxidants such as lutein, carotenoids, and zeaxanthin. You can take advantage of the benefits of the peel by combining them with other flavors, in salads, or stir-frying them.
Banana
Bananas have a tough peel that is bitter to eat. However, the peel has some great health benefits such as potassium and antioxidant lutein. Lutein is beneficial for eye health. The banana peel also contains tryptophan, an amino acid that is good for health. To reduce bitterness, you can boil the peel for a few minutes and then bake it in the oven to dry and use it for tea or smoothies.
Orange
The orange peel has an astonishing amount of vitamin C, double the amount compared to the inside of the fruit. They also contain a lot of vitamin B6, calcium, potassium, magnesium, and riboflavin (a type of vitamin B).
The orange peel is tough and has a bitter taste. Therefore, use a juicer to process the orange peel. You can marinate them with salad dressing or sprinkle them directly on salads. Its flavor also goes well with chocolate and cream.
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