The peels of these 5 fruits are very nutritious, but you throw them away!

Do you usually peel the fruit before eating it? Many people think that the peel tastes bad, or worry that there are pesticide residues in the peel, so they remove the peel. Little do they know that these discarded peels actually contain more nutrients than the flesh, so throwing them away is like "throwing away money"!

So what nutritional value does the peel have? Let’s find out today!

01

Are grape skins more nutritious than the flesh?

Grapes are rich in polyphenols, proanthocyanidins and other nutrients, which have a good antioxidant effect. The content of these nutrients in the skin and pulp is quite different. For example, the content of polyphenols in grape skin is about 20%~30%, while the content in grape pulp is about 3%~5%, and the content in grape seeds is about 60%~70%. It can be seen that the content of polyphenols in grape pulp is relatively low.

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If we throw away the grape skins and seeds when eating grapes, we will ingest less than 5% of the polyphenols, which is equivalent to 95% being thrown away!

Polyphenols play two major roles: anti-oxidation and cardiovascular protection. Resveratrol in grapes is a type of polyphenol, a natural antioxidant that can inhibit the oxidation of low-density lipoprotein (LDL), which is considered a key link in atherosclerosis.

By converting the polyphenols and resveratrol in grapes according to the content and the relative weight of the skin and pulp, we can know that: the polyphenol content in 1 grape skin is equivalent to the content in the pulp of 5 grapes; the resveratrol content in 1 grape skin is equivalent to the content in the pulp of 1.5 grapes.

02

Is apple peel more nutritious than the flesh?

Apples are also rich in nutrients. The apple peel contains rich polyphenols, flavonoids, and anthocyanins.

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Apple peel is rich in anthocyanins. The anthocyanin content of one apple peel is equivalent to the anthocyanin content of three apple pulps. Anthocyanins have antioxidant, anti-inflammatory and vision-improving effects on the human body.

Apple peel is also rich in flavonoids. The flavonoid content of one apple peel is equivalent to that of four apple pulps. In addition, the dietary fiber content in apple peel is also higher than that in pulp.

03

Is dragon fruit peel healthier than the flesh?

Many people may not have eaten the skin of dragon fruit, but in fact it is very nutritious.

After peeling the dragon fruit, we get a complete dragon fruit peel. The polyphenol content in one complete dragon fruit peel is equivalent to that in three dragon fruit pulps; the anthocyanin content in one complete dragon fruit peel is equivalent to that in five dragon fruit pulps.

Therefore, the dragon fruit peel is also rich in nutrients. It is recommended that when eating dragon fruit, you should try to absorb as many nutrients as possible from the skin.

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04

Is watermelon rind more nutritious than the flesh?

Watermelon rind is also rich in nutrients. For example, the vitamin C content in watermelon rind is actually three times that of the pulp. It is rich in amino acids, about 17 kinds. The total amount of amino acids in a complete watermelon rind is also three times that of the pulp.

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05

Is orange peel more nutritious than the flesh?

The peels of citrus fruits, such as oranges, tangerines, and grapefruits, are actually edible. For example, there is a nutrient called hesperidin in oranges, which has many health benefits for the human body. The content of hesperidin in the peel is about 25 times that in the pulp, which means that most of the hesperidin content is in the peel.

Citrus fruits also contain a substance called β-cryptoxanthin, which is very beneficial to human bone health. β-cryptoxanthin is mainly found in the peel, and the content in the pulp is relatively less.

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06

These 5 kinds of peels

What are some delicious ways to eat it?

1. How to eat grape skin

Eat directly: Wash the grapes thoroughly and eat them directly without spitting out the skin.

Grape skin jelly: Peel the grape skin, add rock sugar and boiled water, pour into a bowl, then add the pulp and white jelly and mix well. After cooling, it has a soft and smooth taste and is very sweet.

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2. How to eat apple peel

Direct consumption: Wash the apples and eat them directly.

Steaming: Choose a relatively round apple, wash it, do not peel or cut it, put it in a pot and steam it for 1 hour before eating.

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3. How to eat dragon fruit peel

Juicing: The best way to eat dragon fruit peel is to squeeze it into juice. If you like sweet, you can add some sugar or honey. Then put it in the refrigerator and drink it when you are thirsty. It is sweet and delicious.

Cold dish: Peel the dragon fruit, cut into shreds and put it on a plate, add a little sesame oil, then add appropriate amount of salt and chicken essence and mix well.

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4. How to eat watermelon rind

Cold salad: Peel off the green outer skin of the watermelon rind and cut the white part into small pieces. Put the coriander and garlic paste in a bowl, add appropriate amount of salt, vinegar, soy sauce, sugar and sesame oil, mix well, pour it on the watermelon rind and stir well before eating. If you are tired of eating cold cucumber salad, it is also good to change the taste occasionally.

To make the soup: peel the outer green skin of the watermelon, cut the white part into thin strips, slice the tomatoes, and beat the eggs. Add water to a pot, put the watermelon strips in and bring to a boil, then add the tomatoes, pour in the egg liquid, and season with salt and oil.

In addition, some people choose to use watermelon rind to make dumpling fillings and use it to make dumplings.

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5. How to eat orange peel

Candied orange peel: Wash the orange with salt, cut into eight pieces, and use a knife to remove the flesh and white part. Boil the orange peel in water, then simmer for another 10 minutes. Drain and cut into strips. Pour the orange strips into a pot, add water and 100 grams of sugar, and simmer until the strips are translucent. Drain the orange strips and place them on a plate. Let them air dry for 60 minutes until the water evaporates. Dip the orange strips in sugar and place them on a clean plate to dry. The candied orange peel is now ready.

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07

This peel is not recommended to be eaten

Although some fruit peels are rich in nutrients, not all fruit peels are edible. For example, many people eat persimmon peels. Persimmon peels contain a substance called tannic acid, which can easily cause symptoms such as bloating, nausea, and vomiting. It is not recommended for consumption.

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In addition, since the dietary fiber content in the peel is slightly high, it is not recommended for the elderly, children and other people with weak gastrointestinal function to eat too much to avoid indigestion . Ordinary people must wash it thoroughly when eating fruit with the skin.

Source: CCTV Life Circle

Review: Li Nannan Director of Hunan Science Writers Association Deputy Director of Research and Publicity Department of Hunan Science and Technology Association Second-level Researcher Chinese Science Writer (Medical)

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