Most people habitually peel fruits. However, these vibrant peels contain numerous beneficial nutrients. When incorporated appropriately into cooking, fruit peels not only enhance the flavor of dishes but also offer various health advantages.

Apple peels benefit heart health

Apple peels contain quercetin, flavonoids, and fiber, components known to reduce inflammation and enhance heart health. The abundant fiber in apple peels slows digestion, helping to stabilize blood sugar levels. Antioxidants also shield cells from environmental damage, thereby maintaining healthy skin.

Banana peels boost muscle function

While difficult to consume directly, banana peels are packed with beneficial compounds. They are rich in potassium, magnesium, vitamin B6, and polyphenols, which help maintain muscle function, improve mood, and promote relaxation and better sleep. Ripe banana peels can be thoroughly washed, blended into smoothies, or prepared by baking or air-frying.

Lemon peels have anti-inflammatory effects

Lemon peels possess a distinct aroma and are rich in limonene and flavonoids—compounds that boost immunity and exhibit anti-inflammatory properties. You can zest lemon peels into salads, baked dishes, or yogurt; slice them thinly for teas or beverages; or grind them into a dry powder for seasoning.

Mango peels are rich in antioxidants

Mango peels contain numerous antioxidants, fiber, and various vitamins. Due to their slightly chewy texture and mild bitterness, mango peels are often used to make syrup by boiling them with water and sugar. A small amount of lemon juice can be added to balance the flavor and enhance the aroma.

Pomegranate peels relieve sore throats

Pomegranates are rich in antioxidants, and traditionally, their peels have been used to soothe sore throats and alleviate coughs. You can crush or boil pomegranate peels with warm water, then use the resulting liquid as a gargle. Pomegranate peels are also utilized in skincare by gently rubbing the inner surface of the peel onto the skin, leaving it for approximately 10-15 minutes, and then rinsing with warm water.

Orange peels benefit the digestive system

Orange peels are rich in pectin, a soluble fiber that improves digestion and maintains regular bowel movements. These peels also act as prebiotics, nourishing beneficial bacteria in the gut. You can finely zest orange peels into dishes, slice them thinly and candy them, or dry them. The natural aroma and mild sweetness of orange peels make dishes more appealing.

Before consumption, thoroughly wash fruits to remove dirt, pesticides, and wax coatings. Prioritize choosing organic fruits if you intend to eat the peels. Avoid using peels that show signs of mold, damage, or have an overly bitter taste to ensure health safety.

Le Nguyen (Source: WebMD, Times of India)