Do you usually peel fruit when you eat it? Many people feel that the peel tastes bad, or are worried that the peel has pesticide residues, so they remove the peel. As everyone knows, these discarded peels, in fact, the content of some nutrients is richer than the pulp, throwing away is equivalent to "throwing money"!
So what exactly is the nutritional value of the peel? Let's find out today! Grape skins are more nutritious than pulp?
Grapes are rich in polyphenols, proanthocyanidins and other nutrients, and their antioxidant effect is better. For example, the content of polyphenols in grape peel is about 20%~30%, and the content in grape pulp is about 3%~5%, and the content in grape seed is about 60%~70%, which shows that the content of polyphenols in grape pulp is less.
If we throw away both grape skins and grape seeds when eating grapes, then the amount of polyphenols we consume is less than 5%, which is equivalent to 95% throwing away!
Polyphenols mainly play two major roles of antioxidant and cardiovascular protection. Resveratrol in grapes, a type of polyphenol, is a natural antioxidant that inhibits the oxidation of low-density lipoprotein (LDL), which is considered a key link in atherosclerosis.
By converting the polyphenols and resveratrol in the grapes according to the content and the relative weight of the peel and pulp, it can be seen that the polyphenol content in 1 grape skin is equivalent to the content of 5 grape pulp; The resveratrol content in 1 grape skin is equivalent to the content of 1.5 grape pulp.
Apple peel is more nutritious than pulp?
Apples are also rich in nutrients, and apple peels are rich in polyphenols, flavonoids, and anthocyanins.
Apple peel is rich in anthocyanins, and the anthocyanin content of one apple peel is equivalent to the anthocyanin content of three apple pulp. Anthocyanins have antioxidant effects, inhibit inflammatory response, improve vision and other effects on the human body.
Apple peel is also rich in flavonoids, and the flavonoid content of one apple 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.
Is dragon peel healthier 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 1 complete dragon fruit peel is equivalent to the content of 3 dragon fruit pulp; The content of anthocyanins in 1 complete dragon fruit peel is equivalent to the content of 5 dragon fruit pulp.
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 bowl, it is rich in amino acids, about 17 kinds, and the total amount of amino acids in 1 complete watermelon skin is also 3 times that of melon bowl.
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 some delicious ways to eat these 5 peels?
1. How to eat grape skins
Direct consumption: Wash the grapes, do not spit out the skin when eating the grapes, and eat them directly.
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 well, after cooling, the taste is soft and smooth, very sweet.
2. How to eat apple peel
Direct consumption: Eat apples directly after washing.
Steamed: Choose 1 apple with a comparison face, wash it, do not peel or cut it, put it in a pot and steam it for 1 hour before serving.
3. How to eat dragon peel
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.
Cold vegetables: peel off the dragon peel, cut into strips and put them 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 rind
Chill: Peel off the green rind of the watermelon rind, leaving the white part and cut 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.
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.
In addition, some people will choose to use watermelon skin and dumpling filling to make dumplings.
5. How to eat orange peel
Candied orange peel: Wash the oranges 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 has evaporated, 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.
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In 2023
China Women's Daily
Source/CCTV Life Circle
Photo/Photogram
Responsible editor/Chen Xiaobing
Review/Yifan Producer/Zhifei