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Welcome to Healthhacks!
Every Tuesday I bring ideas to become more productive at work and in day to day life by using simple health hacks.
Today, I am going to share how to hack nutrients from the peels of fruits and vegetables.
#Healthhacks #16
Veggies and fruits peels are rich in several vitamins and minerals. You will tend to add more fibre and antioxidants if you would not discard the peels.
Majority of us discard peels. We mostly prefer eating the inner edible part from veggies and fruits. To surprise you, I would like to mention a few peels from which you can hack the nutrients.
Before I mention the nutrients hacks, you must know these three advantages of eating vegetables and fruits with peels.
- Add on fibres
Fibres help in keeping your digestive system healthy. It also makes you fuller for a longer time. So, in a way, fibre is helpful in weight management and controlling blood sugar.
By discarding peels, you may waste the amount of fibre as well.
2. Appetite controller
The presence of viscous fibre (soluble fibres) in peels have a role in reducing the appetite. Many nutrition supplements or health drinks are sold as a weight-loss magic drink. They use viscous fibres in the name of glucomannan, beta-glucans, pectins, guar gum and psyllium.
3. Antioxidants present in peels fight with diseases
Few peels of fruits are significantly higher in total antioxidants level. Antioxidants are responsible for removing damaging oxidising agents and protecting our body cells- damage.
So, now, you must have an idea about the magic of eating fruits and veggies with the skin. Let’s know how you can hack nutrients from these three fruits & vegetables with the peels on.
- Whole apple
A medium-sized apple with its skin carries up to 4.4 gms of fibre, this is almost double than the peeled one. Also, it would serve you 332% more vitamin K and 115% more vitamin C.
The peel also contains the antioxidant called quercetin. It has a protective role in tissue injuries and in fighting inflammation.
2. Unpeeled zucchini
From culinary context a vegetable but, botanically, a fruit, Zucchini belong to low calories food category. Rich in fibres, antioxidants- vitamin C and several valuable minerals like potassium, magnesium etc.
Studies suggest that with peels on, Zucchini harbours maximum antioxidants and carotenoids. Lutein and Zeaxanthin, types of carotenoids have a distinct role in vision.
3. Sweet-potato with the peel on
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A low GI vegetable, sweet potatoes are safe for Diabetics too. In order to get maximum nutrition benefits, baked version with peels on is a better choice than a boiled one.
With the peel on sweet-potatoes are the host of fibres, vitamin A and phytochemicals. These phytochemicals are known to have protective and disease-preventing properties. Eating baked sweet potato with the skin will add anti-inflammatory and anti-cancer benefits.
The amount of nutrients in each peel differs by their type. But, unpeeled fruits and vegetables definitely going to add more fibres and antioxidants.
Glucomannan, beta-glucans, pectins, guar gum, psyllium are the types of viscous fibres present in the whole fruits and vegetables. These are used in weight loss supplements. Eating some of the vegetables and fruits with peels will provide enough fibres to help in weight management.
Before taking a bite, wash the fruits and vegetables thoroughly with the peels under running water. Cut and remove the damaged part of it.