Do you usually peel fruit when you eat it?
Many circlers feel that the peel tastes bad
Or worry about pesticide residues in the peel
So the peel is removed
I don't know
These are discarded peels
Certain nutrients are more abundant than pulp
It even has certain medicinal properties
Throwing away is equivalent to "throwing money"
What a pity
What are the nutritional values of these peels?
How to eat the peel?
Small circle, this will take you to understand
This article is a reviewer
Zhu Dazhou
Ministry of Agriculture and Rural Affairs
Research Fellow, Institute of Food and Nutrition Development
Is grape skin more nutritious than pulp?
Grapes are rich in polyphenols, resveratrol, proanthocyanidins and other nutrients, and their antioxidant effect is better. The content of these nutrients in the peel and pulp is relatively large, such as the content of polyphenols in the peel is about 20% ~ 30%, and the content in the pulp is about 3% ~ 5%, and the content in grape seed is about 60% ~ 70%, which can be seen that the content of polyphenols in the pulp of grapes is less.
If we throw away both grape skins and grape seeds when eating grapes, then we consume less than 5% of polyphenols, which is equivalent to 95% throwing away!
In order to let everyone understand the nutritional value of the peel more intuitively, we converted some characteristic nutrients in the fruit according to the content and the relative weight of the peel pulp: the polyphenol and resveratrol content in one grape skin is equivalent to the content of five and a half grape pulp respectively.
Apple peel is more nutritious than pulp?
Apples are also rich in nutrients, and apple peels are rich in polyphenols, flavonoids, and anthocyanins.
After peeling the apple, we get a complete apple peel, which is rich in anthocyanins, and the anthocyanin content of one peel is equivalent to the anthocyanin content of three pulps. The peel is also rich in flavonoids, and the flavonoid content of one peel is equivalent to the flavonoid content of four pulps. In addition, the dietary fiber content in apple peel is also higher than that of pulp.
Dragon peel is more nutritious than pulp?
The skin of dragon fruit may not be eaten by many people, but it is actually very nutritious.
After peeling the dragon fruit, we get a complete dragon fruit peel. The content of polyphenols in the skin of dragon fruit is equivalent to the content of three dragon fruit pulps. The content of the flower lust in the skin of the dragon fruit is equivalent to the content of five pulps. Therefore, dragon peel is also very nutritious, it is recommended that when eating dragon fruit, find a way to consume the nutrients in the skin as much as possible.
Watermelon rind is more nutritious than pulp?
Watermelon skin is also rich in nutrients, such as the content of vitamin C in watermelon peel, which is actually three times that of melon, and the amino acids in it are very rich, about 17 kinds, and the total amount of amino acids in watermelon skin is also three times that of melon.
Orange peel is more nutritious than pulp?
Citrus fruits, such as oranges, oranges, grapefruit, etc., their skin is actually edible. For example, there is a nutrient called hesperidin in oranges, which has many health effects on the human body. The content of hesperidin in the peel is about 25 times that of the pulp, that is, most of the hesperidin content is in the peel. Citrus fruits also contain a substance called β-cryptoxanthin, which is very good for human bone health, β-cryptoxanthin is mainly found in the peel, and the content in the pulp is relatively less.
What are the delicious ways to eat these 5 kinds of peels?
1. How to eat grape skins:
(1) Direct consumption: do not spit out the skin when eating grapes, and eat directly.
(2) Grape skin jelly: peeled grape skin, add rock sugar to boil water, pour into a bowl, then add pulp and white cool powder and stir evenly, after cooling, the taste is soft and smooth, very sweet.
2. How to eat apple peel:
Steamed: Choose 1 apple with a comparative side to wash, do not peel or cut it, put it in a pot and steam it for 1 hour before eating.
3. How to eat dragon peel:
(1) Juicing: The best way to eat dragon peel is to squeeze it into juice, if you like sweet, you can add some sugar or honey, and then put it in the refrigerator, take it to drink when you are thirsty, sweet and delicious.
(2) Cold vegetables: peel off the dragon peel, cut into shreds and put it on a plate, add a little sesame oil, and then add an appropriate amount of salt and chicken essence and stir well.
4. How to eat watermelon skin:
(1) Cold mix: Peel off the green skin of the watermelon skin and cut the white part into small pieces. Put the coriander and garlic paste into a bowl, add an appropriate amount of salt, vinegar, soy sauce, sugar, sesame oil, mix well, pour on the melon skin and stir well before serving. Tired of eating cold cucumbers, it is good to change the taste occasionally.
(2) Boiling soup: peel off the outer green skin of the watermelon, cut the white part into thin strips, slice the tomatoes, and beat the eggs. Add water to the pot, put in melon strips and boil, add tomatoes in turn, drizzle in egg liquid, add salt and oil to taste.
5. How to eat orange peel:
Candied orange peel: Wash the orange with salt, cut eight cloves and use a knife to remove the flesh and white parts. Bring the orange peel to a boil in water, reduce heat to low and cook for another 10 minutes, then cut into strips. Pour the orange strips into a pot, pour in water and 100 g of sugar, and cook over low heat until the orange strips are translucent. Spread the orange strips on a plate, let them dry for 60 minutes until the water evaporates, put the dried orange strips in the white sugar and dip them well, and put the orange strips dipped in sugar on a clean plate to dry, so that the candied orange peel is ready.
This peel is not recommended to eat
Although some peels are nutritious, not all peels can be edible, for example, many people will eat persimmon peel, persimmon peel contains a substance called tannic acid, easy to cause stomach bloating, nausea, vomiting and other uncomfortable symptoms, not recommended for everyone to eat.
In addition, due to the slightly higher dietary fiber in the peel, the elderly, children and other people with weak gastrointestinal function are not recommended to eat too much, so as not to cause indigestion, and the general population must be cleaned when eating fruit with the skin.
Source: CCTV Life Circle