Many people peel fruits and vegetables and discard the skins when cooking. However, these peels often contain significant nutrients. In this blog post, we will explore the health benefits and uses of the peels of sweet potatoes, pumpkins, onions, apples, and peanuts.
Sweet Potatoes: The Health Secrets in the Skin
Sweet potato peels are rich in anthocyanins, which help eliminate free radicals in the body. Free radicals cause cell damage, leading to aging and various diseases, so removing them is essential. Additionally, sweet potato peels are high in beta-carotene, which converts to vitamin A in the body, boosting immunity, maintaining skin health, and protecting vision.
Another benefit of sweet potato peels is their high dietary fiber content. Dietary fiber promotes digestive health and regular bowel movements, preventing constipation. Eating sweet potatoes with the skin maximizes these health benefits. Even when steamed or boiled, the vitamin C in sweet potatoes remains intact, preserving their nutritional value.
To eat sweet potatoes with the skin, thorough cleaning is essential. Rinse under running water, scrubbing with a soft sponge or your hands to remove dirt and debris. If you dislike the texture of the peel, try slicing raw sweet potatoes thinly and adding them to salads.
Pumpkins: Use the Skin and Seeds
Pumpkin skins are rich in phenolic acids, antioxidants that prevent aging and improve blood circulation, helping to prevent cardiovascular diseases. Steaming pumpkins with the skin or drying the peels to make tea can provide these benefits.
Pumpkin seeds also contain essential nutrients. They are rich in calcium and magnesium, which strengthen bones, nerves, and muscles. This is especially beneficial for growing children and the elderly. To eat pumpkin seeds, wash them thoroughly, dry them, and then remove the shells.
Onions: Hidden Antioxidant Power in the Skin
Onion skins contain flavonoids, powerful antioxidants found in much higher concentrations than in the flesh. Flavonoids reduce vascular inflammation and eliminate free radicals, helping to prevent dementia and Parkinson's disease. Another antioxidant, quercetin, lowers blood cholesterol levels and keeps blood vessels clean.
Since eating onion skins directly is difficult, consider using them to make broth or drying them and turning them into powder. This way, you can easily consume the nutrients in onion skins.
Apples: Complete Nutrition with the Peel
Apple skins are rich in anthocyanins, providing strong antioxidant effects. Anthocyanins enhance lung function and protect the body from active enzymes. Additionally, the dietary fiber pectin in apple skins promotes gastric motility, preventing constipation.
Apple skins also contain ursolic acid, which helps prevent obesity and regulate blood sugar levels. However, apple stems may contain pesticide residues, so it's safer to remove the stems before consumption.
Peanuts: Nutrients in the Outer and Inner Skins
The outer skin of peanuts contains luteolin, which reduces brain inflammation and improves memory. You can wash the outer skin thoroughly and steep it in boiling water to make tea.
The reddish inner skins of peanuts are rich in antioxidants like catechins, which help prevent various diseases, including cancer. The inner skins are also high in fiber, promoting satiety and bowel movements. If eating the inner skins directly is unappealing, try steaming peanuts or cooking them with rice. Peanut rice is richer in antioxidants, protein, and minerals than regular rice.
Conclusion: Don't Discard, Utilize the Peels of Fruits and Vegetables
Fruit and vegetable peels are packed with beneficial nutrients. Consuming them without removing the peels maximizes their nutritional benefits. The peels of sweet potatoes, pumpkins, onions, apples, and peanuts each offer unique health benefits, and using them correctly can help maintain a healthier lifestyle.
When using peels, ensure they are cleaned thoroughly and cooked appropriately to preserve nutrients. This approach helps you get the most out of their health benefits. Experiment with different ways to use fruit and vegetable peels to make your meals healthier.
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