Dont Throw Away The Peels! 5 Fruits And Vegetables Skin You Can Eat


There’s no arguing that fruits and vegetables are great for health. But can you say the same for the peels of those fruits and vegetables? Whether to eat those peels or not is often up for debate. And in all likelihood, the first thing we do while cooking aloo or eating cucumber is peel off the skin and dump. Guess what? In the process, you are not just throwing away some peels, but also eliminating a good amount of nutrients from your diet. That’s right! The skin of certain fruits and vegetables is packed with several essential nutrients that help benefit our overall health. In this article, we will take you through some of the major benefits of eating fruits and vegetable skin.

Also Read: 7 Amazing Ways To Re-Use Leftover Vegetable And Fruit Peels

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Here Are 4 Reasons Why You Should Eat Fruits And Vegetables With Skin:

1. High on nutrients:

Peels are packed with nutrients, which however vary based on the type of fruits and vegetables. As per experts, certain unpeeled produce contains a higher amount of fibre, vitamins and minerals than peeled ones. For instance, an apple with skin contains 115 percent more vitamin C (than a peeled apple), reads USDA data.

2. Improve digestion:

The high fibre content in these skins promotes healthy digestion and metabolism, contributing to a strong gut, enhanced immunity, and overall nourishment.

3. Prevent free radical damage:

Fruits and vegetables are generally high in antioxidants. But as per various studies, these nutrients are more concentrated on the outer layer of the produce. Hence, eating peels is linked to better detoxification, preventing us from free radical damage and inflammation in the body.

4. Reduce food wastage:

The term zero-waste cooking has been trending for some time now. Consuming both fruits, vegetables and their peels not only helps benefit our health but also reduces overall food wastage in your diet.

Also Read: 5 Ingenious Ways to Cook With Vegetable and Fruit Peels

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Here’re 5 Fruits And Vegetables Skin You Can Eat:

1. Potato:

We are giving you more reasons to love aloo! One of the most popular vegetables in your pantry, potato is versatile and can be added to any dish you want. Did you know that potato skin is a great food ingredient too? It is packed with vitamins B and C, iron, calcium, and fibre and can be cooked in multiple ways. We love chopping the skin into fine slices and frying it with some salt and kalonji. Try it with dal chawal and thank us later!

2. Bottle Gourd:

Love it or not, you can’t avoid lauki in your diet, especially during the summer seacons. While much has been spoken about its benefits, let’s take you through the benefits of its peels. It is packed with fibre, vitamin C and antioxidants and is considered good for health. We love frying bottle gourd skin and enjoying with white rice. You need to follow the same process of frying potato skin. You can also try making fresh chutney with the bottle gourd skin and enjoy it with roti or paratha. Click here for the recipe.

3. Watermelon:

The goodness of watermelon needs no separate introduction. But have you ever thought of eating the rinds too? You heard us. You can actually use the white part of the watermelon skin to prepare yummy sabzis at home. Click here for the watermelon sabzi recipe.

Also Read: Indian Cooking Tips: Don’t Throw And Waste Watermelon Skin; Use It To Make This Yummy Sabzi (Recipe Inside)

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4. Orange:

We all tend to peel off oranges before consuming them. Now on, do not throw away the peels. Instead, dry them well, grind and add them to tea or use them as a garnishing element for your salad bowl. The orange peels not only add aroma to your food but also include several nutrients in your diet.

5. Cucumber:

Cucumber skin is loaded with vitamin K, fibre and potassium. Just cut off the waxy layer and enjoy it as is.

Now, that you know the benefits of the skin of the above-mentioned fruits and vegetables, we say, use them in your everyday diet and enjoy. But yes, remember to clean and wash these peels thoroughly before consumption.



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