Fruit and Vegetable Parts you’re not Eating (That You Should)

Sharon Moore March 05, 2014

You know that fruits and vegetables are good for you so you make sure you add them in your daily diet. You probably enjoy eating apples, Swiss chard, oranges, etc., everyday because you know they can contribute to your health and wellness. But the question is – are you getting the most out of these superfoods? It would be easier to get the nutrients your body require if you won’t just throw away so many beneficial parts of the fruit or vegetable you’re eating.

Below are some of the superfoods many of us eat each day, and the most important parts we are not eating.

Apple Peel

They say an apple a day keeps the doctor away – but not when you remove the peel. Apples are known for containing high levels of quercetin – a powerful antioxidant that has been shown to have anti-inflammatory and anti-cancer properties. But the thing is that you get most of the quercetin from the apple peel than the flesh of the fruit. What’s more, the peel also contains more fibre and vitamins.

Citrus Peel

A 2004 study by the American Cancer Society found that the compounds in the peel of oranges and other citrus fruits, called polymethoxylated flavones, have cholesterol-lowering effect stronger than that of some prescription drugs. Not only that. They are also responsible for the protective benefits of these fruits against heart disease and inflammation. Don’t worry – you don’t have to bite into the thing whole. You can simply get the zest and add them to your dish for extra flavour!

Watermelon Rind

Whilst the flesh of watermelon is packed with lots of vitamins and minerals, the rind has powerful benefits too. That’s because it has L-citrulline – an amino acid that is believed to boost athletic performance and ease muscle soreness.

Potato Skin

Whilst the flesh of potatoes has a lot to offer, the peel comes with plentiful health benefits too. It contains a lot of essential nutrients, including B vitamins, immunity-boosting vitamin C, iron, calcium, potassium and fibre.

Beet Greens

Whilst beets are known for their roots, don’t forget that they were grown first for their leaves. So when using beet roots for cooking, don’t just throw the leaves. Save them for other dishes, like stir-fries and salads as they are rich in fibre, calcium, iron and other nutrients.

Turnip Greens

Like beet greens, turnip greens are also loaded with important nutrients and minerals, particularly vitamins A and K, potassium, fibre and so much more.

Pumpkin Seeds

Using pumpkin meat to make some savoury pie? Don’t forget to keep the seeds aside. Just half a cup of pumpkin seeds contain more than your daily recommended intake of magnesium, low levels of which may lead to heart problems, osteoporosis and headaches. They are also rich in iron and protein, as well as natural compounds phytosterols which have cholesterol-lowering effects.