The peel of fruit and vegetables often have more nutrients than the fruit itself. Of course, try to find unsprayed veggies because traces of pesticides which are conventionally used to grown agricultural products often remain in the crust.

“The bark contains antioxidants and vitamins and is low in calories and sugar,” says Kimberly Snyder, author of The Beauty Detox Foods. For some fruit, for example apple, it is quite natural that we eat the crust. Potatoes can also be eaten with crust, especially if you find it unsprayed. The interior (white) cortex watermelon and melon also can be eaten without problems. Carrots, rather than scrape, can be well cleaned with a brush for vegetables (widely used in macrobiotics).

The bark contains three to four times more fiber than the fruit.

As for lemons, oranges, kiwis and bananas, no matter how healthy their bark may be, it is better not to use it, since the most fruit trees are sprayed. Of course, it is entirely different thing if you can find organically grown and unsprayed fruit, but it is very difficult.

Watermelon

Watermelon rind (white part) contains vitamins C and B6, and Citrulline, an amino acid that helps with the dilation of blood vessels and can improve circulation. Take a white part of watermelon, rind in a juicer along with juicy red part.

Pumpkin

Pumpkin bark is rich in zinc (among other things it is important for healthy skin and nails) and beta-carotene, which protects against heart disease. Scrape cortex closest to the pulp, to get more nutrients. Pumpkin seeds are a great source of omega-6 fatty acids and are important for brain health.

Potato

The shell of a fist-sized potato provides half the recommended daily dose of soluble fiber, potassium, iron, phosphorus, zinc and vitamin C. When you make mashed or chips, do not peel potatoes.

Garlic

Garlic peel contains six antioxidants according to a Japanese study. Peeling garlic cloves removes fenilpropanoid, an antioxidant that helps fight with aging and protects the heart. Add seasonings of garlic in the shell, or bake them in the oven (with olive oil).

Broccoli

You should not throw away broccoli stalk, only one stalk contains more vitamin C than the recommended daily dose. It is best to fry it just briefly.

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Apples

Don’t peel the apples – apple peel contains nearly all of quercetin (an important antioxidant) that this fruit has.

Carrots

If you don’t peel the carrots that will increase the amount of beta carotene you consume, which protects the eyes, skin and immunity.

Seeds and core fruits

Don’t forget the core of fruit and seeds! The core of the pineapple is less juicy, but it is very nutritious and rich in the enzyme bromelain, which works against inflammation and purifies the body. A small amount of papaya seeds works against parasites and bacteria and helps in detoxification of the liver.

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is a health advocate, journalist and theologian. He is an outspoken internet activist who has contributed to many magazines and web sites. After years spent in digital marketing and online journalism he became one of the founders and editors at HealthyFitNatural.com. Combining knowledge and research with facts of modern science, Alexander continues to writes about alternative medicine and health benefits of nature. Unlike most writers he strongly believes that there's no magic pill that will lead you to long term health and beauty and that without effort, there can be no gain.

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