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8 foods you should eat with the peel

Peeling various foods such as fruits and vegetables is a very common habit, but many people are unaware that this is where many vegetables store most of their most important nutrients, such as vitamins, minerals and antioxidants.

According to nutritionist Marina Donadi, the peel of fruits and vegetables is also rich in fiber, which helps to maintain the proper functioning of the intestine. So how about stopping wasting all these benefits? Discover some foods below to make you think twice before throwing the shell away.

1. Almonds: The brown skin of almonds promotes good bacteria in the gut, helping with the digestive process. A study even indicates that almond skin has essential flavonoids that, combined with vitamin E, have great power to reduce bad cholesterol. So, you know: the next time you buy almonds, leave out the flaked option.

2. Citrus Fruits: The peel of citrus fruits contains about four times more fiber than the fruit itself. In addition, a study on the benefits of orange peel noted that they contain a natural compound that may fight cancer. So, how about using the peel of organic oranges for a dessert? Or, try adding a special flavor to your salads by adding lemon zest. Orange peel covered in semi-sweet chocolate is not only delicious, but also beneficial to health.

3. Apples: Studies show that apples can help reduce bad cholesterol and other fats in the blood, protecting the body from heart disease, obesity and diabetes. In addition, the bark nourishes the muscles, preventing muscle atrophy in later years of life.

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4. Onion: This one comes as a surprise to many people. Research has revealed that onion skins contain powerful flavonoids, anti-inflammatory substances and antioxidants. Try cooking your soups with whole onions, skin and all!

5. Potato: Potato skins can have more vitamin C than an orange! In addition, this is where fiber and potassium are concentrated, which are important for the digestion and metabolism of carbohydrates and proteins. Try the baked potato skin. It tastes great and makes a great aperitif! But remember to wash it well before using.

6. Eggplant: In it, you can count on a brain antioxidant called anthocyonide. Eggplant skin is also rich in potassium, magnesium and fiber.

7. Kiwi: The skin of this fruit has three times more antioxidants than the pulp. It is also rich in phenolic compounds, vitamin C and fiber, which improve intestinal function. A good way to consume it is in the preparation of juices. A tip: the “gold” kiwi peel is sweeter and has less “hair”.

8. Banana: in addition to being rich in fiber, the peel has lutein, an antioxidant that protects the eyes against ultraviolet exposure and fights cataracts. And it’s not hard to find recipes to use the skin of this fruit!

So, are you convinced that you shouldn’t discard the shells? So, put your creativity to work and try to assemble dishes without discarding them. So you can enjoy all these benefits!

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.

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