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Fruit peels are often overlooked as potential sources of nutrients and health benefits, but they can be extremely nutrient rich. Many times the peels are healthier than the part of the fruit we usually consume. Here’s a breakdown of the benefits and nutrients for many of our favorite peels.
Orange Peels
Orange Peels contain feruloylputrescine which was recently found to inhibit the production of a harmful enzyme in our gut. Consuming orange peels then, potentially reduces our risk of heart disease. https://blogs.ifas.ufl.edu/news/2024/05/28/uf-study-shows-orange-peel-extract-may-improve-heart-health/
Nutrients:
- Vitamin C- Peels contain 3 times more than the fruit itself.
- Fiber
- Flavonoids (e.g., hesperidin)
- Polyphenols
- Essential oils (e.g., limonene)
Health Benefits:
- Antioxidant properties: High in antioxidants, orange peels can help combat oxidative stress and reduce inflammation.
- Heart health: The flavonoids and polyphenols can improve heart health by lowering blood pressure and cholesterol levels.
- Digestive health: The fiber content aids digestion and supports gut health.
- Antimicrobial properties: The essential oils have antimicrobial effects, which can help in reducing the growth of certain bacteria and fungi.
- Try this organic orange peel powder in herbal teas, salads, smoothies and vegetable blends. It is also used for bath soaks, salt scrubs, facials, & more. Frontier Co-op Orange Peel Powder, Organic, Kosher, 1 lb. Bulk Bag: https://amzn.to/4aPxGro
Banana Peels
According to a NIH article, “Banana peel is one of the most important waste products that might be employed in the food sector as a functional additive. Bioactive substances found in banana peels include phlobatannins, tannins, alkaloids, flavonoids, glycosides, anthocyanins, and terpenoids, all of which have biological and medicinal properties such as antibacterial, anti-inflammatory, antidiabetic, and anti-hypertensive properties.” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9744146/
Nutrients:
- Fiber
- Vitamin B6
- Vitamin C
- Magnesium
- Potassium
- Antioxidants (e.g., lutein)
Health Benefits:
- Digestive health: High in fiber, banana peels can help with bowel regularity and overall digestive health.
- Eye health: Lutein is beneficial for eye health and may help prevent macular degeneration.
- Mood regulation: The high content of tryptophan can boost serotonin levels, improving mood.
- Skin health: Antioxidants can help with skin conditions and promote healthier skin.
- Whole Body Benefits: anti-inflammatory effects, antibacterial, promotes heart/blood health.
- Try this Natural Foods Organic Banana Powder, Fiber Supplement for Glowing Skin and Enhanced Immunity, Great in Juice, Smoothies, and Recipes, Non-GMO, Vegan, Gluten-Free, Kosher, 1 lb.: https://amzn.to/4e6xEOK
Grapefruit Peels
Nutrients:
- Vitamin C
- Fiber
- Flavonoids (e.g., naringin)
- Pectin
- Essential oils (e.g., limonene)
Health Benefits:
- Antioxidant effects: Rich in antioxidants, grapefruit peels help protect cells from damage.
- Weight management: Pectin can promote feelings of fullness and assist in weight management.
- Heart health: The flavonoids can improve cholesterol levels and overall heart health.
- Anticancer properties: Some studies suggest that compounds in grapefruit peel may have anticancer properties.
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4745316/
- Try this TRUE GRAPEFRUIT Water Enhancer (32 Packets) | Zero Calorie Unsweetened Water Flavoring | For Water, Bottled Water & Recipes | Water Flavor Packets Made with Real Grapefruit: https://amzn.to/3KtXtLd
Lemon Peels
Lemon peels are packed with vitamin C. In fact the peel has 5 to 10 times the amount of C as the fruit.
Nutrients:
- Vitamin C
- Fiber
- Calcium
- Potassium
- Flavonoids (e.g., eriocitrin)
- Essential oils (e.g., limonene)
Health Benefits:
- Immune support: High in vitamin C, lemon peels can boost the immune system.
- Heart health: The potassium and flavonoids support heart health by regulating blood pressure and cholesterol levels.
- Detoxification: Lemon peels can help in detoxifying the liver and cleansing the body.
- Skin health: The antioxidants and vitamin C improve skin health and can help reduce wrinkles and age spots.
- Try this Frontier Co-op Organic Lemon Peel Granules, 1.70-Ounce Jar, Bright Zesty Lemon Peel for Tea, Baking, Marinades & Rubs: https://amzn.to/3V0KuW0
Mango Peels
Nutrients:
- Vitamin A
- Vitamin C
- Fiber
- Polyphenols (e.g., mangiferin)
- Carotenoids
Health Benefits:
- Antioxidant properties: Mango peels are rich in antioxidants, which help in protecting against oxidative stress.
- Anti-inflammatory effects: Polyphenols like mangiferin have anti-inflammatory properties.
- Eye health: High in vitamin A and carotenoids, they support good vision and eye health.
- Digestive health: The fiber content aids in digestion and promotes gut health.
- Anti-cancer potential: Some studies suggest that compounds in mango peel may help in preventing certain types of cancer.
- Try this Organic Whole Fruit Mango Powder to flavor water, tea, desserts, smoothies, juices, baked goods… https://amzn.to/4e64LlW
Important Considerations
Incorporating these peels into your diet can be done through zesting, blending into smoothies, or making teas, juices or taking fruit peel extracts, but it’s important to wash them thoroughly and consider organic options to avoid pesticide residues.