Eating Grapes Without Spitting the Peels: Counting the Benefits and Harms of Fruit and Vegetable Skins

Introduction: To eat grapes or not to eat the grape skin? That is the question. Before your tongue gets twisted, let's ask you something: when eating grapes, should you eat the skin? When it comes to fruits and vegetables, should you eat them with the skin on or peeled? Let's climb Mount Hua to settle the debate once and for all.

An increasing number of people are aware of the nutritional value of fruit and vegetable skins, but unfortunately, not all of them are suitable for eating with the skin on. Whether fruits or vegetables are better eaten with their skins, we need to divide into two camps. Let's see which ones are more nutritious with the skin on, and which ones should be peeled!

※Pro-Skin Nutrition Camp

Cancer-Fighting Little Soldier: Grape Skin

Grape skin has anti-cancer properties. Researchers from the University of Illinois College of Pharmacy have found that this substance exists in more than 70 plants, such as peanuts and grapes, with the highest concentrations in grape skins and red wine. The anthocyanins in grape skins have strong antioxidant, anti-mutagenic, liver function-protecting, and cardiovascular-protecting effects. When wine is made, the grape skins are soaked for a long time, releasing the anthocyanins into the wine, so drinking red wine in moderation is also a healthy choice.

Protecting Cardiovascular Health: Eggplant Skin

Eggplant is a dietary treasure for people with cardiovascular issues, and a large amount of nutrients is found in the skin. Peeling the eggplant not only reduces its health value but also affects the body's absorption of iron.

The highest content of Vitamin P is found at the junction of the purple skin and the flesh, making purple varieties the best. It's best to eat eggplant without peeling it, as the skin is very nutritious, especially in Vitamin B, which is the "best partner" for Vitamin C. When we consume enough Vitamin C, we need the support of Vitamin B to metabolize it.

Essential for Skin Protection: Radish Skin

Radish skin is rich in sulforaphane, one of the most beneficial compounds in cruciferous vegetables. It can boost the human immune system, activate liver detoxifying enzymes, and protect the skin from UV damage.

Radish skin is cool in nature, pungent and sweet. It clears heat and promotes urination. Boiling it in water and drinking the juice can relieve hot flashes during menopause.

Spicy Tossed Radish Skin

The Little Doctor for Antibacterial and Anti-inflammatory: Cucumber Skin

Cucumber skin contains more cucurbitacins, which are the essence of cucumber's nutrition. Eating raw cucumber with the skin on not only allows for full absorption of Vitamin C but also helps the body effectively detoxify. Cucumber skin also has antibacterial and anti-inflammatory effects, clearing heat, promoting urination, and relieving strangury. Although it's a vegetable, it's delicious both raw and cooked.

Appetizer and Phlegm-Resolving Snack: Orange Skin

Orange peel is rich in various nutrients such as Vitamin C, carotene, and protein, and can be used to make many delicious dishes. Orange peel porridge is fragrant and palatable, and can also treat chest and abdominal bloating or a cough with excessive phlegm. Soaking orange peel in water or tea has a fresh aroma and can also stimulate the appetite, relieve flatulence, and refresh the mind.

And as a seasoning and traditional Chinese medicine, dried orange peel (Chenpi) can not only be made into candied snacks that regulate qi and invigorate the spleen but also treat and relieve problems such as bloating, poor appetite, vomiting, diarrhea, and a cough with excessive phlegm.

The Antioxidant Guardian: Apple Skin

Apple skin is rich in dietary fiber, which aids digestion. Nearly half of the Vitamin C in an apple is found right under the skin. The antioxidant capacity of apple skin is higher than that of most other fruits and vegetables. The antioxidant power of the skin of an average-sized apple is equivalent to that of 800mg of Vitamin C.

It also has anti-fatigue and energy-boosting effects. Apple skin can inhibit the enzyme activity of dental plaque and the growth of bacteria in the mouth, having an anti-erosive effect that protects teeth. It can also whiten the skin, prevent melanin production, and has cosmetic benefits.

It is recommended to eat apples washed and with the skin on. Since many apples today are waxed, it is advisable to dip them in running hot water before eating to remove the surface wax, then rinse with cold water.

※Pro-Peeling Camp

Unpleasant to Eat and Shouldn't Be Eaten: Persimmon Skin

Raw persimmons are astringent and no matter how you prepare them, they are not tasty. But even if you wash a sweet, ripe persimmon and take a big bite, it's still astringent enough to be unbearable. It's the tannic acid playing tricks! When persimmons are unripe, tannic acid is mainly found in the flesh. After ripening, the tannic acid concentrates in the skin. When tannic acid enters the human body, it reacts with proteins in food under the action of gastric acid to form precipitates.