Don’t Throw Away Your Fruits and Vegetables Peels! Here’s why!

peeling of fruits and vegetables! Here’s why

Did you know that the peel of the fruit is often more nutritious than the flesh itself?

Most people don’t know that almost half of the nutrients are contain in the peel itself.

According to experts, by peeling of fruits and vegetables you lose half of its nutrients.

The peels of some fruits and vegetables contains essential nutrients which can help improve your mood, overall skin health and even kick cancer.

So it is time to ditch your peeler?

Peeling of Fruits and Vegetables: Recycling Fruits Peels For Better Health



how to Oranges peel

Due to its bitter taste, people often throw away the orange peel and use only its juice.

However, according to a 2004 study published in the Journal Of Agriculture and Food Chemistry is that one’s obtained from the peel were 20 times more powerful than those from the juice.

An orange peel contains a large amount of pectin which helps lower cholesterol levels and help regulates blood glucose. It also helps in removing toxins such as lead and mercury from your body.

How to eat it:

Add grated orange peel and zest to salads, cauliflower cheese or baked salmon.



Peeling the skin of an apple is just like throwing away the fiber and antioxidant. More than half of the fiber content is from its skin.

Most importantly half of the vitamin C lies within 1mm of apple skin. So if you are peeling off the skin, you’re losing that too.

And most of the fragrance cells are in the skin, so you’ll have a tasteless fruit if you peel it.

Red apple skins are particularly rich in anthocyanins, which are antioxidants that may protect against several types of cancer, in particular, ­prostate cancer.

Yellow apple skins contain carotenoids like betacarotene which help maintain healthy eyes, combat cancers and protect against heart disease.

And green apple skins are rich in lutein, which can help reduce the risk of cataracts and birth defects and also protect against cancers.

Green apples are also rich in vitamin K, which gives them the ability to heal blood clots. It improves blood circulation and can prevent heart diseases and strokes.

The bright color of apple skins is completely indicative of the healthy polyphenol content in it.

How to eat it:

Dip slices in heart-healthy peanut butter. The protein-carbohydrate mix forms a perfect post-workout snack.


garlic peel

According to a 2003 report in the Journal of Agricultural and Food ­Chemistry, garlic skin is recognised for having powerful antioxidant properties that can treat many conditions

Researchers from the Wakunaga Pharmaceutical company in Japan ­identified six antioxidant compounds within its skin.

Peeling garlic cloves removes phenylpropanoid­ antioxidants which help fight the aging process and protect the heart.

How to eat it:

Slice a whole garlic head in half length ways or even roast whole.

Drizzle with olive oil then adds to your baking tray when cooking a roast dinner or oven-baked Mediterranean vegetables.




You probably have been throwing banana pills till now.  What we usually do is, we peel and discard it and then enjoy this delicious fruit.

So this is going to be a big surprise for you. Next time you eat banana don’t throw away your banana peels! That’s right, you can eat banana peels as well.

According to a research team from Chung Shan Medical University (Taiwan), banana peel extract can ease depression because it is rich in  mood-balancing hormone serotonin.

Banana peels are loads with high nutrients which includes carbohydrates, magnesium, vitamin B6 and vitamin B12.

It also protects your retinas because it contains lutein, an antioxidant from the carotenoid family, which protects eye cells from exposure to ultraviolet light.

How to eat it:

Put the banana peel in a pot containing water and boil it for about 7-10 minute. Allow it to cool down, you can also add other fruit juices to give more taste.




This hairy kiwi fruit skin contains high levels of phenolic compounds such as flavonoids, which is believed to have the potential anti-cancer, anti-inflammatory, and anti-allergenic properties.

The skin contains three times the antioxidants of the pulp and fights off bugs such as Staphylococcus and E. coli, responsible for food poisoning.


How to eat it:

If the tart skin of a regular kiwifruit isn’t to your liking, opt for “gold” kiwi fruit, with a smoother, sweeter, less hairy skin but with all the same health benefits.

 But if you’re juicing it, don’t try to rub off any of the hair – throw it in whole for more health benefits,



You’ll get the most nutrients when you eat the whole potato. Just one fist-sized potato skin provides half your RDA of soluble fiber, potassium, phosphorous, iron, zinc and vitamin C,”

Pound for pound, potatoes contain more vitamin C than oranges, so it is perfect for anyone looking to ward off colds and boost their immune system.

How to eat it:

Roast unpeeled potato wedges in a drizzle of olive oil.


pineapple skin

Next time you eat pineapple don’t throw away its skin anymore. It has many medical properties which are beneficial for fighting parasites, fluid retention, constipation, and inflammation.

How to eat it:

Press and crush the stem and add the juice to smoothies.

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