Normally we eat the fruits and vegetables and through away their skin. But there are good nutritional benefits in the peel of fruits and vegetables that we discard in the majority of them.
Here are some nutritional facts and health benefits of fruit and vegetable peel
1. Fruit peel is very rich in essential oils, which give characteristic aroma to the fruit. These oil glands are spread all over the peel but denser near its pits. These oil glands are quite uniquely prominent in citrus fruits like lemons, and oranges.
2. The peel in some fruits, like guava, is firmly cohesive to its pulp and, indeed, in some fruits it turns tastier than the flesh as the fruit ripens.
3. The compounds increase the bulk to the food, and help prevent constipation by reducing gastro-intestinal transit time.
4. They bind to the toxin chemicals in the food and protect their expose to gut mucus membrane and thereby offer protection from colon cancer risk.
5. Peel is rich source of rough dietary fibers. Dietary fibers bind firmly to bile salts which are produced from cholesterol and eliminate them from the gut, thus in turn help lower serum LDL cholesterol levels.
6. Peel is low in calories, sugar, and fats; and is free from cholesterol. It adds bulk to the food and helps cut down overall calorie intake.
7. Fruit peel is a rich source of vitamin A, C, B-complex vitamins, minerals such as calcium, selenium, manganese, zinc…etc., several fold more than its pulp.
8. Peel extract reduces wheeze and cough and improves shortness of breath in adults with asthma.
9. Fruit peel of some of the common fruits like blueberries, grapes, guava, and kumquat carry higher concentration of anti-oxidants
10. The fruit peel of some fruits, indeed, contains considerable amounts of mineral and vitamins, especially in guava and citrus category fruits. Certain fruit, like in orange, the peel holds rather higher levels of vitamin C than its juice.
1. Apple skin is rich in dietary fiber.
2. Potato skin has iron, calcium, potassium, magnesium, vitamin B6 and vitamin C.
3. Orange peel has riboflavin, vitamin B6, calcium, magnesium and potassium.
4. Cucumber skin has antioxidants, insoluble fiber, potassium and vitamin K.
5. Kiwi’s skin contains more flavonoids, antioxidants and vitamin C than the insides and double the fiber.
6. An eggplant’s purple color skin has a powerful antioxidant, which helps protect against cancerous development. It is also believed to have anti-aging properties. Promotes glucose tolerance.
7. Mango’s skin has carotenoids, omega-3, omega-6 and polyunsaturated fatty acids.
8. Carrot’s skin has Phytonutrients.
9. Watermelon’s skin contains antioxidant properties that are beneficial to the heart, immune system and circulatory system.
10. Banana peel has more fiber than its flesh, and is likewise richer in potassium.
Tips to use the peel
1. Mango skin along with flesh is used in pickles.
2. Lemon peel is generally used in pickles.
3. Citrus fruit peel can be used in candies.
4. Mango peel is dried and used as “Aamchoor” powder. It is used as a condiment.