These "scraps" of food ingredients are actually treasures!

Author: Xue Qingxin, registered dietitian

Reviewer: Zhang Yu, researcher at Chinese Center for Disease Control and Prevention

Every time after a big fight in the kitchen, there will be a lot of kitchen waste in the trash can, including a lot of food scraps. In fact, many food scraps are treasures, and their nutrition is not inferior to the "original", so it's a pity to throw them away!

This article summarizes the nutrition information and eating methods of 8 kinds of food scraps. Let’s learn together!

1. Watermelon Rind

Watermelon is an indispensable fruit in the hot summer. Chilled watermelon is sweet and delicious, rich in water, and very thirst-quenching. Most people throw away the rind after eating the watermelon, but the rind can be eaten and is quite nutritious!

In addition to a small amount of carbohydrates, vitamins and minerals, watermelon rind also contains nutrients such as citrulline, flavonoids, and pectin.

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Citrulline is an alpha amino acid, named after the fact that it was first extracted from watermelon. It plays an important role in maintaining the body's metabolic balance and normal immunity. Flavonoids have antioxidant and anti-inflammatory effects; pectin is mainly found in the cell walls and inner layers of plants, and is a type of soluble dietary fiber that is very beneficial to intestinal health. In addition, the vitamin C content of watermelon rind is higher than that of the flesh, at 10 mg/100 g, which is about twice that of the flesh.

Watermelon rind can be cut into thin slices and used to mix with cold dishes, which tastes more refreshing.

2. Celery leaves

When eating celery, you must pick the leaves cleanly. Is this the case in your home? In fact, celery leaves are more nutritious than celery stalks. It is strongly recommended not to throw them in the trash!

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The carotene content in celery leaves is 2930 micrograms per 100 grams, which is 8.6 times that of stems; the vitamin C content is 22 milligrams per 100 grams, which is 2.75 times that of stems; insoluble dietary fiber can promote gastrointestinal mechanical movement and promote defecation. When it comes to promoting defecation, the first thing that comes to mind must be bananas! In fact, the insoluble dietary fiber in celery leaves reaches 2.2 grams per 100 grams, which is not only 1.8 times that of celery stems, but also 1.8 times that of bananas!

There are many ways to eat celery leaves, such as blanching them and mixing them cold, making celery leaf egg pancakes, stir-frying celery leaves with dried tofu, celery leaf egg soup, etc.

3. Radish Greens

Most of the radishes bought from the market are bare, with the radish tops thrown away. If you grow your own radishes, it is best not to throw away the radish tops. Wash them and eat them raw with soybean paste. The taste and nutrition are great!

(1) Green radish tops : The vitamin C content is 41 mg/100 g, which is 6 times that of green radish; the potassium and calcium content are 1.7 times and 2.3 times that of green radish respectively.

(2) Cherry radish greens : The carotene content is 1440 micrograms per 100 grams, which is 80 times that of cherry radish. In addition, the magnesium, calcium, and iron content of the greens are also higher than those of cherry radish.

(3) Carrot tops (red ): The content of dietary fiber, vitamin C, calcium, iron, and potassium in carrot tops is higher than that of red carrots, which are 3.6 times, 3.15 times, 11 times, 8 times, and 2.6 times higher than that of red carrots, respectively.

4. Eggplant skin

Many people have the habit of peeling eggplants before eating them, but this is actually unnecessary! Eggplant skin is a dark-colored vegetable that is rich in anthocyanins, which have antioxidant, anti-inflammatory, and anti-aging effects.

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There are many ways to cook eggplant. Steamed eggplant, sauced eggplant, stir-fried eggplant, and roasted eggplant are all good. It is more nutritious to eat it with the skin.

5. Kiwi fruit skin

Kiwi fruit is sweet and sour and high in vitamin C. Many people cut kiwi fruit in half and eat the flesh with a spoon, while the peel is discarded.

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In fact, the skin of kiwi fruit is very nutritious, especially the relatively smooth skin of golden kiwi fruit. It is completely acceptable to eat with the skin. Not only can you take in more antioxidants, but you can also take in 50% more dietary fiber, 32% more vitamin E and 34% more folic acid. Friends, next time you eat kiwi fruit, don't throw away the skin, wash it and eat it directly!

6. Pumpkin seeds

Pumpkin seeds are a type of nut with excellent nutritional value.

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Studies have shown that pumpkin seeds are rich in essential fatty acids, amino acids, phytosterols, minerals, vitamins and polysaccharides, which can lower the level of low-density lipoprotein cholesterol (commonly known as "bad cholesterol"), and also have the effects of relieving blood pressure, repelling parasites, and anti-inflammatory.

According to the data in the "Chinese Food Composition Table", fried pumpkin seeds are rich in zinc, with a content of 7.12 mg/100 g. Eating 20 grams of pumpkin seeds can supplement 12% and 19% of the daily zinc requirements for men and women respectively.

Pumpkin seeds are very small. 200 small pumpkin seeds in shells weigh only about 20 grams. You can eat them as snacks when you have nothing to do.

7. Jackfruit core

Jackfruit core is the seed of jackfruit, and many people throw it away directly after eating jackfruit. In fact, jackfruit core is high in protein, low in fat, and rich in dietary fiber, which can enhance satiety, prevent constipation, and is beneficial to intestinal health; it is also rich in potassium, which is very friendly to people who need to control blood pressure.

The jackfruit core can be eaten after being cooked. It has a soft and sticky texture, a bit like chestnuts, and tastes good. Alternatively, you can remove the shell and cut it into a few pieces, then cook it with rice.

8. Durian shell and core

Durian has captured a large number of durian lovers with its unique "fragrance". However, most people will throw away the durian shell and durian core when enjoying durian. In fact, they can really be reused.

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The white inner skin of the durian shell and the durian core can be used to make soup, which can increase the flavor of the soup. Animal experiments have shown that the extract of the white inner skin of the durian shell has a certain anti-inflammatory effect; in addition, the durian core also contains nutrients such as vitamins and minerals.

References

[1] Xie Keying, Yang Qingying, Yang Huihui, et al. Nutritional value and comprehensive utilization of watermelon rind [J]. Agricultural Products Processing, 2015(7):43-45.

[2] Yang Yuexin. Chinese Food Composition Table 6th Edition Volume 1[M]. Peking University Medical Press, 2018.

[3] Liu Zhanxia, ​​Jia Wenting, Yang Hui, et al. Research progress on pumpkin seed processing and utilization[J]. Journal of Food and Biotechnology, 2022, 41(3): 1-7.

[5] Shi Jiang, Cao Haiyan, Guo Fen. Nutritional composition analysis and safety evaluation of jackfruit seeds[J]. Food Research and Development, 2018, 39(14): 193-196.

[6] Yuan Haihua, Zhong Huijie, Ao Xinyu. Determination and analysis of nutritional components of jackfruit seeds[J]. Food Research and Development, 2018, 39(24): 169-173.

[7] Xie Guo, Wu Minzhi, Cheng Jinle, et al. Study on the anti-inflammatory effect of durian peel extract [J]. Journal of Guangzhou University of Traditional Chinese Medicine, 2015, 32(1): 130-135.