As people pay more and more attention to nutrition and health, more and more small tips about healthy nutrition appear online and on social media. For a long time, claims about the "magical" effects of fruit and vegetable peels have overturned many people's understanding. It turns out that the peels we always throw away are actually more nutritious than the fruits and vegetables themselves? So, are fruit and vegetable peels really that good? Should we eat them or throw them away? Today, we'll solve this puzzle for everyone and help you make the right choice.
Should we eat or throw away fruit and vegetable peels?
There are two camps: the "Don't Throw Away" group and the "Throw Away" group. Are these two views reasonable?
The "Don't Throw Away Fruit and Vegetable Peels" group: Half the nutrients are in the peel, so don't throw them away?
This group believes that the nutritional value of fruit and vegetable peels is high, thinking that half of the nutrients in many fruits and vegetables are in the peels, and that they even have various health benefits, so they must never be thrown away.
For example, it's a common saying, "Eat grapes without spitting out the skins, because the skins are rich in anthocyanins, which can fight cancer and delay aging." "Don't throw away potato and sweet potato skins, because they are rich in minerals and dietary fiber, which can lower blood pressure." "Half of the nutrients in apples are in the skin, which can protect the heart, so don't throw it away."... So, what's the truth?
From a nutritional analysis perspective, the outer skins of fruits and vegetables do contain a lot of vitamins, minerals, and plant active compounds. On a per-unit-weight basis, the concentration is indeed higher.
The "Throw Away Fruit and Vegetable Peels" group: There are pesticide residues, so never eat them?
The main concern for people in this group when eating fruits and vegetables is pesticide residues. Especially in recent years, with more and more reports on food safety, their concerns about the food production environment have deepened. So, do fruit and vegetable peels really contain pesticide residues?
Pesticide residues are an environmental pollutant that we cannot completely avoid, so all fruits and vegetables contain some pesticide residues. However, the presence of pesticide residues does not necessarily mean the produce is harmful. The key is to look at the amount of residue and how much you consume.
Pesticide residues in peels are not necessarily higher. There are hundreds of approved pesticides, and they are applied in different ways—some on the leaves, some on the soil, and some on the surface of the fruit. Scientists have found that some pesticides leave more residues on the表皮, while others leave more in the flesh. Simply saying that peels have more pesticide residues is too one-sided.
Fruit and Vegetable Peels That Can Be Eaten
Ginger Peel: Ginger has antibacterial, anti-inflammatory, and cold-relieving effects, so it is recommended for the elderly to eat ginger in hot weather. However, some people like to peel ginger, which is not conducive to the overall effect of ginger. Generally, fresh ginger can be washed and then sliced or shredded directly.
Winter Melon Peel: Eating winter melon with its skin on can promote urination and reduce swelling. The winter melon peel not only contains a variety of vitamins and minerals but also multiple volatile nutrients. This function is especially beneficial for diabetics. Therefore, it's best to cook winter melon soup with the skin on.
Cucumber Peel: Cucumber peel can help detoxify. The cucumber peel contains more bitter substances, which are precisely the essence of cucumber's nutrition. Eating cucumber with the skin on allows for full absorption of vitamin C and helps the body detoxify effectively. In addition, cucumber peel has antibacterial and anti-inflammatory effects. "Fresh Mixed Three Peels" (made from watermelon peel, cucumber peel, and winter melon peel, blanched and then dressed with sauce) is most suitable for people losing weight.
Tomato Peel: Tomato peel contains the highest amount of substances that help prevent cardiovascular diseases, boost immunity, and prevent cancer. In addition, tomato peel also helps maintain intestinal health. Therefore, eating tomatoes with the skin on is the most nutritious.
Eggplant Peel: Eggplant is a great dietary food for people with cardiovascular diseases, but most of its nutrients are hidden in the skin. Peeling the eggplant not only reduces its health value but also causes the iron in it to oxidize when exposed to air, turning it black and affecting the body's absorption of iron. Eating eggplant in the fall can reduce internal heat and soothe the throat.
Apple Peel: Apple peel has health benefits such as being an antioxidant and aiding digestion. The active substances it contains have higher health value.
Pear Peel: Pear peel stewed in water can moisten the lungs, reduce internal heat, and treat coughs.
Grape Peel: Grape peel is rich in health benefits. It contains resveratrol, which can lower blood lipids and prevent thrombosis; flavonoids, which can lower blood pressure; and pectin, which can lower blood sugar and lipids.
Orange Peel: Orange peel has the effect of stimulating the appetite and clearing the lungs to resolve phlegm.
Fruit and Vegetable Peels Not to Be Eaten in Excess
Potato Peel: Potatoes contain glycoalkaloids, a toxic substance that is almost entirely concentrated in the potato peel. If consumed in large quantities, it can cause symptoms such as vomiting, dizziness, and diarrhea. Some people like to cook beef with potatoes on, but even after cooking, glycoalkaloids remain in the potato with the skin on. Even if you peel it after cooking, the toxic substance will have seeped into the potato, which can also cause food poisoning.
Ginkgo Peel: The ginkgo nut peel contains toxic substances such as "ginkgolic acid," "ginkgolic acid hydrate," "ginkgolic acid hydrate sub-acid," and "ginkgol." After entering the human body, these substances can damage the central nervous system and cause poisoning. In addition, the cooked ginkgo nut should not be eaten in excess.
Persimmon Peel: The skin of a ripe persimmon contains a large amount of tannic acid, which gives a "astringent" feeling when eaten. Under the action of stomach acid, tannic acid will react with the protein in food to form a precipitate, known as a persimmon stone. This substance can easily cause symptoms such as discomfort in the upper abdomen, bloating, and loss of appetite. Therefore, do not eat unpeeled persimmons, and do not eat them on an empty stomach.
Sweet Potato Peel: Sweet potatoes grow underground for a long time, and their skin is in direct contact with the soil, so many harmful substances are absorbed into the sweet potato peel. Moreover, sweet potato peel contains more alkali, and eating too much can cause gastrointestinal discomfort. Some vendors selling roasted sweet potatoes save costs by using coke as fuel, and harmful substances such as sulfur dioxide can easily deposit in the sweet potato peel. Eating it with the skin on can easily cause cancer.
Water Chestnut Peel: Water chestnuts often grow in paddy fields, and their peel absorbs many harmful and toxic biological excretions, and also contains parasites. If you eat raw water chestnuts with the skin on, it can cause discomfort symptoms such as diarrhea and vomiting. In addition, it should be noted that water chestnuts contain a lot of starch, so diabetics should also be cautious when eating them.