Introduction: Are you wasting food? You might think that finishing your plate is the same as not wasting food. In fact, waste isn't just about the food on your plate; it's also about the nutrients you're not getting. The following 14 "scraps" from food that you might not think twice about are precisely the nutrients you're wasting.
1. Fish Eyes
Fish eyes, especially those from tuna, are rich in unsaturated fatty acids such as Docosahexaenoic acid (DHA) and Eicosapentaenoic acid (EPA).
These natural substances can enhance brain memory and thinking skills, and are highly beneficial for preventing memory loss, high cholesterol, high blood pressure, and many other diseases.
2. Fish Scales
Nutritionists have found that fish scales contain a lot of lecithin, various unsaturated fatty acids, and multiple minerals, especially high in calcium and phosphorus, making them a special health supplement.
Fish Scale Jelly
It can enhance human memory, delay the aging of brain cells, reduce cholesterol deposition on blood vessel walls, promote blood circulation, and prevent high blood pressure and heart disease. Additionally, it can prevent rickets in children, and osteoporosis and fractures in the elderly.
3. Broccoli Stems
Broccoli stems have a milder taste than the florets, but they are rich in calcium, vitamin C, and soluble fiber, which helps increase satiety and keeps you feeling fuller for longer. You can cut the broccoli stems into strips and stir-fry or steam them with the florets.
4. Bones
Bones are more nutritious than meat. Under a microscope, the nutrient-rich bone marrow is stored in countless sponge-like pores within walls composed mainly of calcium.
Comparing the nutritional content of pork bones with fresh pork, its protein, iron, sodium, and energy are far higher than fresh meat. Its protein content is 23% higher than milk powder, twice that of pork, 61% higher than beef, and more than double that of an egg. As for phosphorus and calcium content, it is incomparable to other foods. What's particularly valuable is that its nutrients are more easily absorbed by the human body than plant-based foods.
Braised Bones
5. Chili Leaves
Chili leaves are rich in calcium, carotene, various vitamins, and other nutrients. They have a sweet, fresh, and tender taste with a great texture. They can be cooked as a dish, stir-fried with meat, or used in soups.
Regular consumption of chili leaves can help dispel cold, warm the stomach, nourish the liver, and improve eyesight, as well as aid in weight loss and beauty. Additionally, a moderate amount of chili leaves can promote gastric juice secretion, increase appetite, and is suitable for those with a weak stomach, indigestion, bloating, or stomach cold pain.
6. Celery Leaves
When most people eat celery, they always remove the leaves and only eat the stems. In fact, celery leaves have a special aromatic flavor and are rich in calcium, iron, potassium, vitamins A and C. They are delicious and healthy, so it's a shame to discard them!
Garlic Paste Celery Leaves
Very few people know that the nutritional content of celery leaves is higher than that of the stems. According to nutritional analysis, the carotene content of celery leaves is 88 times that of the stems, the vitamin C content is 13 times, vitamin B1 is 17 times, protein is 11 times, and the calcium content is more than twice that of the stems. Therefore, eating celery leaves is very beneficial for preventing high blood pressure, arteriosclerosis, neurasthenia, etc.
7. Spinach Roots
Spinach, praised by the Qianlong Emperor of the Qing Dynasty as the "red-beaked green parrot," gets its name from its red roots paired with green leaves. The reason spinach roots are red is because they are rich in iron, and many of spinach's nutrients are in the roots. Moreover, the root is tender in texture and has a delicious taste. So, it's a pity to remove and not eat the spinach root! Boiling soup with spinach roots can help lower blood sugar.
Soy-Sauce Drizzled Spinach
8. Kiwi Skin
Kiwi skin is rich in antioxidants with anti-cancer, anti-inflammatory, and anti-allergic effects. The antioxidant content in the skin is three times that of the flesh. Additionally, kiwi skin is effective against Staphylococcus aureus and E. coli.
9. Garlic Skin
Japanese research has found that garlic skin contains 6 different antioxidants. When you peel garlic, the anti-aging and heart-protecting phenolic antioxidants are wasted. Drizzle olive oil over the entire fresh garlic head and roast it with other foods.
10. Pumpkin Skin
Pumpkins are rich in zinc, which is beneficial for skin and nail health. The antioxidant beta-carotene has protective effects for the eyes, heart, and anti-cancer properties. Additionally, pumpkin seeds are an excellent source of important fatty acids like omega-6, which are beneficial for brain health.
How to eat: The closer you get to the pumpkin skin, the more nutritious it is. Therefore, it's best to peel as little of the pumpkin as possible. Pumpkin seeds can be boiled or dried and roasted.
Zucchini Stir-fried with Pumpkin Skin
11. Potato Skins
Most people know that potato skins are healthy, but they are not entirely sure why. A potato skin is truly a nutritional powerhouse; the skin of a fist-sized potato can meet half of the daily requirement for dietary fiber, potassium, iron, zinc, and vitamin C.
Potatoes can be eaten in various ways: roasted, boiled, mashed with the skin on, sliced and stir-fried, etc.
12. Orange Pith
Many people, when peeling an orange, always meticulously remove the white pith from the surface of the segments. In fact, the pith contains a vitamin called "rutin," which helps maintain the normal elasticity and density of blood vessels, reduces the brittleness and permeability of blood vessel walls, prevents capillary leakage, and helps prevent cerebral hemorrhage in hypertensive patients and retinal hemorrhage in diabetics.
For people who have a tendency to bleed, especially the elderly with a tendency for vascular sclerosis, eating orange pith is even more beneficial.
13. Pineapple Skin
Pineapple skin (the part after removing the prickly outer skin) contains food fiber and vitamin C, but it also contains bromelain, which can break down food and clear dead tissue from the digestive tract, having protective and anti-cancer effects for the stomach. Dr. Granville states that the bromelain content in pineapple skin is twice that of the flesh.
Pineapple Skin Puffs
After removing the prickly outer skin of the pineapple, you can juice it with the skin on and drink it or add it to beverages.
14. Banana Peels
Many people think that what is discarded is not tasty, but looking at the 14 ingredients above, if prepared according to the methods, they look quite delicious!