Fruit and Vegetable Peels: Nutrient Rich?

Fruit and Vegetable Peels

• Fruit and vegetable peels are a rich source of nutrients, fiber, and phytochemicals.
• Peels of apples, peaches, and persimmons have higher concentrations of antioxidants than the flesh or seeds of these fruits.
• In some fruits, such as pomegranates, the peel has antioxidant levels exponentially higher than the inside of the fruit.

Antioxidants and Health Benefits

• Antioxidants help protect cells from damage caused by pollutants, ultraviolet rays, and other sources of unstable molecules called free radicals.
• Colors in fruits and vegetables indicate the presence of antioxidants, which have nutritional benefits.
• Phytochemicals in peels serve as defense mechanisms against the sun, rain, and pests, and support human health.

Edible Skins

• Edible skins of conventional fruits and vegetables may harbor pesticide residue, making it important to clean them thoroughly.
• Clean peels under clean water and use a vegetable brush or paper towel on the skin.
• Organically grown produce should also be washed to remove dirt and germs.

Skins to Avoid

• Avoid eating the skin of cantaloupe, avocado, and pineapple.
• Always peel onions and garlic.

Fruit and Vegetable Peels

• Removing and discarding fruit and vegetable peels can deprive us of nutrients, fiber, and phytochemicals, which are bioactive compounds found in plants.
• The peels of apples, peaches, and persimmons have higher concentrations of antioxidants than the flesh or seeds of these fruits.

Antioxidants

• Antioxidants help protect cells from damage caused by pollutants, ultraviolet rays, and other sources of unstable molecules called free radicals.
• Colors have power nutritionally because they indicate the presence of antioxidants.

Fruit and Vegetable Peel Nutrition

• The peel is the protective layer on fruits and vegetables, which tends to have concentrated compounds like phytochemicals that serve as defense mechanisms against the sun, rain, and pests.
• These defense mechanisms support our health too.

Fruits and Vegetables to Eat with Peels

• Apples:
  • Apple skins contain 300% more vitamin K, 140% more vitamin A, and 110% more vitamin C.
  • Apple skins are rich in soluble and insoluble fiber and quercetin (a powerful antioxidant).
• Carrots:
  • The peel of a fresh carrot accounts for only 11% of its weight but contains 54% of its phenolic acids, which act as antioxidants.
  • Carotenoids, vitamin K, niacin, and vitamin C are more concentrated in the peel than the inside of the carrot.
• Citrus fruits:
  • The peels of oranges, grapefruits, lemons, and limes contain higher amounts of vitamin C and carotenoids than the pulp of these fruits.
  • They are also rich in a powerful antioxidant called hesperidin.

Fruits and Vegetables to Avoid Eating with Peels

• Cantaloupe, avocado, and pineapple skin
• Onions and garlic