Fruit peels: Don't throw away the healthy part of these 9 fruits

India Today

01-05-2025

When enjoying your favorite fruits, it's common to toss the peels aside. But did you know that the skins of many fruits are packed with nutrients, antioxidants, and fiber, often surpassing the flesh itself?Here's why you should think twice before discarding the peels of these nine fruits-and how you can benefit from including them in your diet.1. Apple
Apple peels are a powerhouse of nutrition, containing significantly higher amounts of vitamin K, vitamin A, vitamin C, calcium, potassium, and antioxidants compared to the flesh alone. The skin is also rich in fiber, which aids digestion and helps keep you full longer.advertisement2. OrangeOrange peels are loaded with vitamin C, fiber, and potent antioxidants like flavonoids. They support immunity, aid digestion, and even help lower cholesterol. The zest can be used in teas, desserts, or as a natural flavoring in dishes.3. BananaBanana peels are rich in vitamins B6 and B12, magnesium, potassium, and fiber. They can be used as a natural teeth whitener, soothe skin irritations, and are even edible when cooked or blended into smoothies.4. MangoMango peels contain mangiferin, a powerful antioxidant, along with vitamins A and C. They may help protect against UV damage and support digestion. Mango peels can be used in marmalades, pickles, or baked as chips.5. KiwiKiwi skin is surprisingly edible and provides 50% more fiber than the flesh alone, as well as folate and vitamin E. The fuzzy texture is similar to a peach, and eating the peel boosts your intake of antioxidants and nutrients.advertisement6. PomegranatePomegranate peels are rich in vitamin C and antioxidants. They can help detoxify the body, support heart health, and soothe sore throats. The powdered peel is often used in teas or as a natural remedy.7. CucumberCucumber skins are packed with insoluble fiber, vitamin K, potassium, and antioxidants like beta-carotene, which support bone health and eye function. Leaving the skin on adds crunch and nutrition to salads and snacks.8. WatermelonThe white rind of watermelon is high in zinc, potassium, magnesium, and vitamins A and C. It aids digestion and helps the body eliminate toxins. Try pickling the rind or adding it to smoothies for extra nutrients.9. PearPear skins are a great source of fiber and antioxidants, helping to regulate blood sugar and support digestive health. Eating pears with the skin on maximises their health benefits.WHY EAT FRUIT PEELS?Peels often contain more vitamins, minerals, and antioxidants than the flesh.Up to 31% of a fruit's fiber can be found in its skin, supporting digestion and satiety.Antioxidants in peels help fight free radicals, potentially lowering the risk of chronic diseases.Levels of antioxidants can be up to 328 times higher in fruit peels than in pulp.Disclaimer: This article is for informational purposes only and does not substitute for professional medical advice. Always consult a healthcare provider before making significant changes to your diet, especially if you have allergies or health conditions. Ensure fruit peels are thoroughly washed and sourced from safe, pesticide-free produce before consumption.