Monday, February 23, 2015

Hidden Health Benefits of Eating Fruit Peels, Rinds and Cores

Most of us toss fruit peels in the trash, because what else are we going to do with them? Eat them? But what many of us are unaware of is that these peels are packed with nutrients and dietary fiber that are beneficial for our health.

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1. Orange

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According to studies, the peel can contain up to three to four times higher level of vitamin C and fiber than the juice or the fruit itself. Peels also contain a bevy of anti-aging antioxidants and vitamins and minerals such as calcium, manganese, selenium, and zinc. Also they are very low in calories, fats, and sugars.

10 health benefits of orange peel which might make you think twice before discarding the peels:

• Fights Infection, Colds and Flu
• Helps in weight loss
• Helps lower cholesterol levels
• Relieves respiratory problems
• Prevents digestive complications
• Improves heart health
• Relieves Bronchitis
• Acts as a natural skin bleach
• Averts Cancer

How to eat it: Grate and sprinkle zest on salads, vegetables and desserts. For dessert, simmer strips in simple syrup and cover in melted dark chocolate.

2. Banana

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After reading the following surprising benefits of banana peels, trust me, you will think twice before tossing any banana peel into the bin!

10 Health and Beauty Benefits of Banana Peels:

• Rich source of soluble & insoluble fiber
• Fight Cholesterol
• Enhance memory and Boost mood
• Antioxidant properties
• Protect your Eyesight
• Wrinkle Reducer
• Skin disorder Treatments
• Teeth Whitening
• Skin Moisturizer
• Skin Brightener

How to eat it: Peel and freeze bananas for a great addition to any smoothie or use them in desserts.

3. Watermelon

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Do not throw away the rind of a watermelon. Most people discard the rind of the juicy watermelon - but its rind offers many health benefits! These rinds contain vitamin C, vitamin B6, and citrulline, an amino acid that helps dilate blood vessels to improve circulation. Peel off the green skin and put the white rind into your juicer along with the juicy pink parts.

Health benefits of eating watermelon rind

• Fights free radicals
• May boost libido
• Weight loss

How to eat it:

• You can pickle the rind.
• Add watermelon rinds to smoothies or juices.

4. Pineapple

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The tough core of the pineapple is less juicy and a bit harder, but is still very nutritious. Along with fiber and vitamin C, the cores are filled with an enzyme called bromelai known to promote a healthy digestive system. Also, the enzyme has anti-inflammatory, anti-clotting and natural detox properties.

How to eat it:

• Press and crush the core and add the juice to smoothies. The left-over pulp can also be added to soups for added fiber.

5. Apple

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An apple a day really could keep the doctor away – as long as you don’t throw away the peel. Picky apple eaters have the habit of removing the skin, before taking the first bite. Whatever the reason - you are not getting all an apple has to offer by peeling it first. The chemical behind the apple skin’s waxy shine is being credited with a host of health benefits.

Here are some very powerful reasons to never remove the skin again.

• Apple peels are naturally rich in nutrients and fiber. In fact, peels contain 2−6 times more nutrients and insoluble fiber than the flesh itself.
• The apple skin contains ursolic acid that keeps cholesterol and blood sugar under control.
• The apple skin contains a range of different antioxidants, including flavonoids.
• Quercetin, another flavonoid in apple peels, can ease breathing problems and enhances memory.
• Support healthy joints
• It lowers obesity risk
• The skin may also keep cancer at bay.

6. Kiwi fruit

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Though the kiwi skin might appear unappealing and unappetizing, you might be surprised that it is as rich in vitamins, minerals and antioxidants as the kiwi flesh itself. The fruit skin is as edible as the fruit’s green flesh.

Kiwi fruit skin hidden benefits:

• Contains fiber and vitamin C.
• The skin contains three times the anti­oxidants of the pulp.
• Contains anti-inflammatory and anti-­allergenic properties.
• The skin contains enzymes which exfoliate the dead skin cells from the skin.

7. Peach

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Throw away the skin and you are throwing away the best bits. Studies have shown that the skin contains a higher concentration of vitamins and nutrients than the flesh itself. Therefore, to get the maximum health benefits of peaches, eat them raw along with the skin.

Here are some health benefits of eating the fruit with the skin:

• Eating the peel can boost the immune system.
• Good for eye health and vision.
• High in potassium and vitamin A, it promotes skin health.
• Helps maintain body weight.
• Peaches peel lowers the risk of hearth disease.
• Pears skin contains chlorogenic acid, a potent antioxidant that can inhibit the growth of cancer cells.


  1. That's very creative I love it, and fruits may serve as an anti-oxidants to our body especially vitamin c

  2. I used BANANA, APPLE and ORANGE peel in my diet. I put them together and make a FRUIT PEEL SHAKE. It has a bitter taste, but I am used to it already, just add sugar or condensed milk to make it sweeter.

  3. I honestly do not know this. Thank you for giving me some very useful info about improving my health by eating stuff that are usually thrown away. Amazing article!

  4. but some peel is hard to take in!!gaga...

  5. Banana peels does cure wart that I know of.

  6. Fruits are definitely good for one's health. I've recently decided to replace at least one meal with just fruits.

  7. I never knew you could eat Kiwi rind or water melon. I will deffo try them too. Awesome tips so we can eat all parts of the fruit apart form the hard cores :)

  8. wow, so I actually can eat the WHOLE banana, orange, and kiwi? OMG i'll try this to find out how the taste are. hha

  9. i would gladly eat them rinds and peels but only if they were incorporated in a stunning dish! thanks for sharing this info! >XD

  10. I think there are lot of detoxifying parts in peels and other parts so it's nice to make the most out of it.

  11. I can take almost all the fruit peels listed in here. But Pineappale, hmmm, I will think twice about it.

  12. What a great post! I never knew a lot of this - I do always eat apple peel :) Love all the accompanying images! :) Sim x

  13. i always eat apples with its skin. i have also tried eating the Pineapple core and its juts okay for me :)

  14. The kiwi and banana skin is hard to eat. Apple and peach skin is the best.

  15. I like how you advise on the way to eat them, because some of them will be surprisingly inedible despite the nutrition! Thanks for sharing, but I guess the amount of the benefits will be more visible IF they were consumed in huge amount?

  16. I consume apples without peeling it off, but bananas? Seriously? haha but yeah, maybe it's beneficial but wouldn't it be so gross? haha

  17. Nice! I consume apples with their peel but other than that, I think I cant anymore.

  18. I think there are now a lot of juicers that can make great juices out of the skins and rinds. It's also nice to mix it with warm water.

  19. I have also heard that the most healthy and nutritive ingredients of certain fruits are contained in their peel but seriously, I wouldnt like to eat a banana peel no matter what.

  20. This is just so helpful! I didn't know these foods worked like magic! :)

  21. I could eat orange peel as candy, and Apple and peach peels with the fruit. But a banana peel is not going to be easy. Your instruction with banana peel isn't clear. You you freeze the banana and eat the whole thing with peel frozen?

  22. I have to say that photo of the smiling banana peels in glasses had me laughing out loud. I eat a lot of fruit and vegetables and waste very little. I love the pineapple core as I grew up eating it. I won't eat a banana peel as I can get all those extra nutrients elsewhere. I do love bananas.

  23. I've always loved orange peel, and I've never eaten apples without the skin! So I guess, good for me? Hehe. BUT, I've never thought of eating the peel of a banana, as well as the skin of a kiwi. >.< Not sure if I'll ever try it soon, but we don't know for sure. Haha! Thanks for such an informative post as always, Papaleng! :)

  24. wow my grannny always used to tell me how important the peel is for us. thanks for reaffirming her and increasing my knowledge as I am a big fruit eater!

  25. some of these fruit peels i would never have thought of eating

  26. I eat apples with the skin on. I was told that I can benefit from said fruit by its eating skin.

  27. Thank you so much for this information. I never knew this!