Fruits are an indispensable food of any healthy diet. Many times, the custom is to peel the skin, but it contains nutrients and vital compounds for the body. These are four fruits that you shouldn’t peel.
If you are one of those who peel the fruit, you are not alone.
It is quite frequent. Most remove the skin, even when it is entirely edible, as is the case in apples or pears.
You should know that by doing so, you are giving up an essential part. This is because the shell contains nutrients and vital components in the body.
Fruits that you shouldn’t Peel
These are few fruits that you shouldn’t peel before eating them out:
- Orange and Another citrus,
The skin of the fruit is low in calories, sugar, and fat. At the time, it is a new source of fiber that favors intestinal transit, generates a feeling of satiety, and protects the mucous membrane of the intestine.
Certain skins are even rich in minerals and vitamins, as is the case with citrus fruits.
Some studies also suggest that the husk and seeds are more abundant in antioxidants than the pulp in many fruits.
It does not mean that if you have been eating peeled fruit, it has not given you the nutrients linked to this type of food.
It is about realizing that, just like other foods, they can lose part of their nutritional value depending on how they are cooked, certain fruits are also richer if consumed in the shell.
Thus, if you are going to start eating them without peeling, you should not forget to wash them beforehand, since there may be traces of pesticides and bacteria on the skin.
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Believe it or not, the banana peel is eaten and is also nutritious.
Its flavor is more fibrous and bitter than banana meat, according to an article in the Business Insider.
It is common to consume the baked or fried banana peel, although another way to go unnoticed is to include it in shakes. To do this, you can try to boil it to make it less hard.
And, although it still seems strange, reasons to eat the skin of this fruit are not lacking.
Banana is rich in:
- and certain vitamins such as B6 and B12,
And by ingesting the peel, you will be increasing the percentage of all these nutrients, as nutritionist Laura Flores points out in this LiveScience article.
Lemon is a food that carries numerous health benefits.
It is rich in vitamin C, citric acid, potassium, which is an important antioxidant and is also low in calories. And a good part of these nutrients is also found in your skin, as is the case with antioxidants.
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This citrus is also rich in soluble fiber, which favors slower digestions and better intestinal transit. But these qualities are not found in its juice but are located in the white skin of the lemon, so it would be advisable to try to consume the whole fruit.
Orange and Another citrus
Another skin that is always removed is that of orange, which is also a nutrient-rich element.
The skin of orange contains more vitamin C than its pulp. While the peel provides about 136 milligrams of vitamin C per 100 grams, its pulp contains approximately 71 milligrams.
Its contribution of vitamins A and B and minerals such as calcium, selenium, manganese, and zinc is also greater in its shell than in the pulp.
Besides, some indications suggest that the skin of the orange can favor weight loss.
In general, the skin of citrus fruits is very rich in nutrients. It also occurs, for example, with tangerine peels, which have a potent anti-inflammatory capacity, being rich in flavonoids such as hesperidin and, to a lesser extent, tangeretin and nobiletin.
An Anglo-Saxon saying indicates that eating an apple a day can keep us away from the doctor. It is a beneficial fruit for health.
One way to enhance these positive effects on the body is to eat apples without peeling.
According to Healthline, Apple with skin contains:
- 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
Also, the apple’s skin contains pectin and ursolic acid, with additional positive effects on health.
Pectin is a substance similar to fibers (due to its gel behavior), which favors intestinal transit and can help control cholesterol and blood sugar levels. It is found in apples, but also the skin of citrus fruits.
For its part, ursolic acid favors the activation of collagen, improving the condition of the skin and hair. It also strengthens muscles and has anti-inflammatory abilities.
Apples and other fruits such as plums, pears, and blueberries have this acid in their skin.
The apple peel is also rich in polyphenols, with an outstanding antioxidant and anti-inflammatory activity in the intestine.
I hope you enjoyed my piece on Fruits that you shouldn’t Peel, if there is anything you would like me to cover do let me know in the comment section.