Out of habit or ignorance, do you ever throw away certain fruit peels? Bad idea. This skin often contains more nutrients than the flesh. It also slows the absorption of sugar and promotes chewing, thus increasing the feeling of satiety. So many good reasons not to throw them away!
The skin of the apple
Many fruits that we peel out of habit have a perfectly edible skin, rich in fiber, antioxidants and vitamins. And this is precisely the case with the apple!
“It contains a remarkable quantity of fiber (soluble and insoluble) and pectin, essential for digestion, satiety and the balance of the microbiota. We also find quercetin, a powerful antioxidant with anti-inflammatory effects, as well as a good part of the vitamin C of the fruit. By removing the skin, we therefore lose a large proportion of these protective compounds”, warns Julie Boët, dietitian-nutritionist.
The skin of the pear
The skin of the pear is also very interesting. It contains more fiber than flesh and contains flavonoids associated with better cardiovascular health.
“Pears with rustic, slightly grainy skin are particularly rich in polyphenols. Their skin helps regulate blood sugar, which makes the fruit more filling and better tolerated for people with glycemic variations,” specifies the expert.
Kiwi skin
We are less aware of the benefits of kiwi skin, which is often thrown away because it is considered too rough.
“However, it is edible and contains two to three times more fiber than the flesh alone. It also contains vitamin E, an antioxidant rarely present in quantity in fruits, and helps to strengthen the immune system. It can be consumed by choosing organic kiwis and rubbing them lightly to remove the fuzz: in a smoothie, it goes completely unnoticed!”, underlines the dietitian.
The skin of the peach
The skin of the peach, like that of the nectarine, is thin and nutritious. It is particularly rich in carotenoids, notably beta-carotene, which supports the health of the skin, vision and immune system. However, these antioxidants decrease during peeling.
“It is also a great source of phenolic acids, which are beneficial for reducing inflammation,” says Julie Boët.
Plum skin
Another peel that is too often ignored is the skin of the plum. It concentrates anthocyanins, purple pigments with strong antioxidant properties, recognized for their role in vascular health and the prevention of cellular aging.
“It is in its skin that we find most of the vitamin K and protective compounds of the fruit. Removing it therefore amounts to considerably impoverishing the nutritional value of the plum,” recalls the specialist.
Finally, these peels all have one thing in common: they are richer in fiber, vitamins and protective compounds (polyphenols) than the flesh of the fruit.
“Substances that should not be neglected since they help fight oxidation, support the intestinal microbiota, limit inflammation and help prevent many chronic diseases,” reveals the dietitian.
Tips and tricks from our dietician
Be careful, however: it is also in the skin that pesticide residues are concentrated. If you wish to consume fruit peels, choosing “organic” is therefore recommended.
“Alternatively, careful washing with a brush and lukewarm water, or even soaking in a mixture of water and bicarbonate helps to reduce some of the contaminants,” certifies the specialist.
Consuming the skins (when they are edible!) also helps reduce waste. Some can even be valued differently: “dried apple peels make excellent infusions, citrus peels are used to flavor dishes or desserts, and pear or plum peels can be mixed in compotes to increase nutritional density”, assures Julie Boët.
Enough to give you great ideas in the kitchen!