4 Fruit Peels Worth Keeping—They Can Actually Boost Your Health

 

You might be throwing away some of the healthiest parts of your favorite fruits. Nutrient-rich skins from apples, bananas, and oranges can help support your digestion, heart health, and more.

1. Apple Peels

Before you toss your apple peels, consider thinking again. The apple peel offers

more health benefits than the flesh, which includes:

• Providing antioxidants: Apple peels contain antioxidants that contribute to their color. Antioxidant-rich foods help reduce inflammation and the risk of chronic diseases.
• Supporting hormone health: Although further research is needed, the chlorophyll found in apple peels may help combat chemical compounds that interfere with hormones and contribute to chronic inflammation.
• Boosting fiber content: The dietary fiber found in apple peels can reduce the risk of metabolic diseases, help manage appetite, and improve gut health.

2. Banana Peels

Although consuming banana peels may not sound appetizing, they are loaded with essential nutrients. There are many health benefits of banana peels, such as:

• Providing essential nutrients: A banana peel contains about 40% of the daily recommended value of potassium. It also includes magnesium, calcium, iron, and zinc.
• Boosting mood and sleep: Banana peels contain tryptophan, an amino acid that helps regulate mood. Research also found that unripe banana peels are a rich source of serotonin and magnesium, which may help improve sleep.
• Maintaining healthy cholesterol levels: Banana peels contain polyphenols that help support healthy cholesterol levels. The fiber content in banana peels also protects your heart health.
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3. Lemon Peels

You may be used to throwing away lemon peels, but holding onto them may improve your health. The benefits of consuming lemon peels include:

• Reducing risk of cavities: The peel of a lemon helps prevent bacterial growth in the mouth that may cause cavities and gum infections.
• Offering more antioxidants: Research found that lemon peels provide more antioxidants than the flesh or juice of the fruit. The lemon peel is more potent than the peels of other citrus fruits, such as tangerines or grapefruits.
• Protecting against cancer: Although more research is needed, a study found that consuming citrus peels, including lemon, may lower the risk of certain types of cancer.

4. Orange Peels

Research shows oranges are packed with vitamins and minerals. However, there are also health benefits of the orange peels, which include:

• Keeping you hydrated: An orange and its peel contain about 87 grams (g) of water. The peel alone contains about 73 g of water, which can help with daily hydration needs.
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• Improving digestion: Orange peels contain prebiotics, which benefit the gut microbiome by encouraging the growth of "good" bacteria in the digestive tract.
• Promotes healthy bowel movements: Orange peels contain pectin, which is a soluble fiber. It slows digestion and supports regular bowel movements.