Longevity Secret: Don’t Skip the Skin on These Fruits and Veggies

We all want to live long, healthy lives, and a big part of that is maintaining a nutrient-rich diet full of vitamins and minerals.

You’re probably already loading up on fresh fruits and vegetables—but did you know that you could be missing out on some vital nutrients by tossing away the skins, peels, and rinds?

That’s right, many of the outer layers of your favorite fruits and veggies are not only edible but also packed with health-promoting compounds.

In fact, research suggests produce skins are an underutilized and wasted source of nutrition. They are full of many health compounds that end up in the trash.

So, which fruit and veggie skins should you be eating to get the most bang for your nutritional buck?

Here are 8 nutrient-dense options that dietitians recommend:

• Kiwi: The fuzzy skin of this tropical fruit is loaded with fiber, vitamin E, vitamin C, and polyphenols. Eating the whole kiwi, skin and all, can double your fiber intake and help reduce inflammation and support gut health.
• Tomato: Tomato skins are rich in lycopene, an antioxidant that can help boost collagen production and protect your skin from sun damage. In fact, tomato skin has 2.5 times more lycopene than the pulp.
• Citrus: The zest from oranges, lemons, and limes is packed with fiber, vitamin C, and bioflavonoids that can help fight inflammation, boost immunity, and even protect against dementia.
• Potato: Don’t toss those potato skins! They’re loaded with vitamin C, potassium, folate, magnesium, phosphorus, and fiber. Plus, they contain quercetin, a flavonoid that can help boost your immune system and suppress allergic reactions.
• Carrot: Carrot skins are rich in fiber, beta-carotene, and polyacetylenes, which can help protect your cells from damage and reduce your risk of chronic disease and cancer.
• Apple: Apple peels are a great source of vitamin C, potassium, fiber, and antioxidants like quercetin and catechin, which can help prevent chronic diseases and promote heart health.
• Grapes: The skin of grapes is packed with antioxidants like resveratrol, anthocyanins, and flavonoids, which can help fight oxidative stress, reduce inflammation, and even protect against certain types of cancer.
• Watermelon: While watermelon doesn’t have a traditional skin, its rind is edible and loaded with nutrients. It contains citrulline, an amino acid that can help improve blood circulation and lower blood pressure, as well as fiber, vitamin C, and vitamin B6.

By incorporating these nutrient-dense fruit and veggie skins into your diet, you can give your body a boost of vitamins, minerals, and antioxidants that help support your overall health and longevity.

Plus, eating the whole fruit or vegetable can help reduce food waste and save you money in the long run.

To a longer, healthier life,

Rachel Mace
Managing Editorial Director, e-Alert
with contributions from the research team

P.S. Increase fruits and vegetables to reduce stroke risk.

Sources:

https://www.verywellhealth.com/healthiest-fruit-and-veggie-skins-8630689