Peeling various foods like 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, fruit and vegetable peel is also rich in fiber, which helps maintain the proper functioning of the intestines. So, how about stopping wasting all these benefits? Here are some foods to think twice about before you throw the shell away.
1. Almonds: Almond brown skin promotes good bacteria in the gut, aiding the digestive process. One study also indicates that almond skin has essential flavonoids that, combined with vitamin E, have great power to lower bad cholesterol. So, you know: next time you buy almonds, set aside the chip option.
2. Citrus fruits: The rind of citrus fruits contains about four times more fiber than the fruit itself. In addition, a study of the benefits of orange peel found that they contain a natural compound that can fight cancer. So, how about enjoying the peel of organic oranges for dessert? Or try giving your salads a special flavor by adding lemon zest. Dark chocolate-covered orange peel is not only delicious but also beneficial to health.
3. Apple: Studies show that the apple can help reduce bad cholesterol and other blood fats, protecting the body from heart disease, obesity and diabetes. In addition, the rind nourishes the muscles, preventing muscle atrophy in the later years of life.
4. Onion: This is a surprise to many people. Research has shown that onion peels contain powerful flavonoids, anti-inflammatory substances and antioxidants. Try cooking your soups with whole onions, with skin and all!
5. Potato: Potato skins may have more vitamin C than an orange! In addition, this is where fiber and potassium are important for carbohydrate and protein digestion and metabolism. Try the roasted potato skins. It is very tasty and is a great appetizer! But remember to wash it well before use.
6. Eggplant: In it you can count on a brain antioxidant called anthocionide. Eggplant peel is also rich in potassium, magnesium and fiber.
7. Kiwi: The peel of this fruit has three times more antioxidant than the pulp. It is also rich in phenolic compounds, vitamin C and fiber, which improve bowel function. A good way to consume it is in the preparation of juices. A tip: the kiwi peel? Gold? It is sweeter and has less 'fur'.
8. Banana: In addition to being high in fiber, the shell has lutein, an antioxidant that protects the eyes from ultraviolet exposure and cataracts. And it is not difficult to find recipes for using the peel of this fruit!
So, are you convinced that you should not discard the shells? So put your creativity to work and try to assemble dishes without discarding them. So you can enjoy all these benefits!
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