Cart

Your cart is empty

Continue shopping now

The Power of Skin

 

By: @shatiachesson

 

In all likelihood, the first thing you do when you eat an orange is tear off its thick peel and throw it straight into the garbage. Unfortunately, tossing away the peel makes you miss out on an abundance of additional nutrients. In fact, the peel of an orange contains close to twice the amount of vitamin C compared to the flesh inside.


Human skin plays an important role in protecting the body as a defense against pollution, germs, ultraviolet rays and more. Plant skins play the same role as a powerful line of defense. For plants in the wild, the skin protects against predators, pesticides, rays and pollution. 


Most people remove the peel based on preference, habit or lack of knowledge. By removing the skin we are also removing one of the most nutrient-rich parts of the plant. The amount of nutrients they contain vary, but generally speaking, unpeeled produce contain higher amounts of vitamins, minerals, antioxidants, and other beneficial plant compounds compared to peeled produce.


As a general rule, the greater the proportion of skin to interior fruit, the higher the antioxidant ability. For example, blueberries and cranberries are extraordinarily high in antioxidants because they are so small. 


While the skin is known to hold the highest nutrition value, some skins are not recommended to consume. For example eggplant, avocado and pineapple are probably not going to satisfy you like the inside of it will. In these cases, some skins may be best removed and not eaten. Below is a list of a few nutrient-dent skins that are safe to consume.


Fruits 


Orange: Shave the zest of an orange peel and season dishes and desserts with it. Or, dry the peel and add a few pieces to a tea.

Peaches 

Kiwi

Banana: Try cutting the peel into chunks and blending them into your smoothie.

Watermelon: Dice the watermelon rinds then season and saute in olive oil. Or blend them in a smoothie or chop them up and include them in a soup/stew.

Apple

Lemon: Like orange peels, try shaving the zest of the lemon peel and seasoning dishes and desserts with it. Or, adding a few pieces to a tea.


One of the many benefits of fruit peels is that they are rich in dietary fiber which supports digestive health. More specifically, fiber helps to rebalance the gut bacteria by feeding the “good” bacteria while encouraging regular bowel movements and therefore, detoxification. Most fruit skins are also cholesterol free and low in sugar - some even contain mood-boosting properties. For example, banana peels contain an amino acid called tryptophan, which converts into the “happy chemical”, serotonin. Watermelon peels contain citrulline, an amino acid that has been shown to have a positive effect on mood and cognitive function.


Vegetables 


Zucchini 

Cucumber

Eggplant 

Potato 


You may naturally consume vegetable skins more than you would think to consume the skin of fruits. Although vegetables can be enjoyed with the skin on, the skins can also be removed and infused into vinegars and oils.


Overall, if you are looking to maximize your intake of nutrients, look for creative ways to consume the entire plant, including the skins!


References: 


https://www.mirror.co.uk/lifestyle/health/experts-say-you-should-eat-13077177

https://www.cookist.com/13-fruits-and-vegetables-you-should-and-shouldnt-peel/

https://www.healthline.com/nutrition/peeling-fruits-veggies#:~:text=Peels%20are%20rich%20in%20fiber,best%20removed%20and%20not%20eate

https://eresearch.qmu.ac.uk/handle/20.500.12289/7643

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6060895/

Previous
Next

The Wellness Club

5 Benefits of Reformer Pilates

5 Benefits of Reformer Pilates

Translation missing: en.blogs.article.by Taylor Davis

By: @coreflexpilates, founder Chris Bardawil Reformer pilates is everywhere, it's not just all over social media we are also seeing our favourite celebs doing it. The reality is reformer pilates has been a staple of many people’s exercise routines for over a decade now, and for good reason.

Read more
Burnout: What Is It and How to Recover

Burnout: What Is It and How to Recover

Translation missing: en.blogs.article.by Taylor Davis

By: @drmelissa.co Burnout is a concern I see often in clinical practice. Although it is not a diagnosable disease, it is a syndrome, meaning it is defined by a set of symptoms, but does not have a consistent progression or clear treatment plan. In other words, burnout is a very real issue, but may look different from person to person and require...

Read more
Nutritional Support for Hashimoto’s Disease and Hypothyroidism

Nutritional Support for Hashimoto’s Disease and Hypothyroidism

Translation missing: en.blogs.article.by Taylor Davis

  By: Megan Tomlin @gooodmoodfoood Did you know that up to 60% of cases of Hashimoto’s disease go undiagnosed? Or that women are 5 to 8 times more likely to have a thyroid condition? Knowing these facts, it is shocking that so many of us are still unclear about...

Read more
Are Collagen Supplements Worth Taking? A Dermatologist Weighs In.

Are Collagen Supplements Worth Taking? A Dermatologist Weighs In.

Translation missing: en.blogs.article.by Taylor Davis

By: @dermahealthnutrition The pursuit of youthful, glowing skin is a timeless quest. It fuels a booming industry of skincare products, treatments, and supplements, including collagen, all claiming to improve the signs of ageing. Here's what you need to know to navigate the abundance of collagen powders, capsules, and liquids.  Skin ageing is a multifaceted...

Read more
Sporty & Rich Wellness - Collagen-Rich Foods vs. Supplements

Collagen-Rich Foods vs. Supplements

Translation missing: en.blogs.article.by Taylor Davis

By: @coreflexpilates founder Chris Bardawil What is the best way to boost your body's collagen production? Supplements or diet, here is a run down of the basics to help you navigate your way around understanding collagen and how you can boost your body's supplies. Collagen...

Read more
The Power of Spending Time in Silence

The Power of Spending Time in Silence

Translation missing: en.blogs.article.by Taylor Davis

@emily_campbell In today’s age, even if you don’t live in a hustling and bustling city, you may still experience constant noise. We have become so accustomed to noise everywhere we go, including our homes. Without knowing it, you may prefer “background noise” to block out any unwanted thoughts or feelings that pop up....

Read more
Sporty & Rich Wellness - How to Navigate Job Insecurity

How to Navigate Job Insecurity

Translation missing: en.blogs.article.by Taylor Davis

By: @ericabassotherapy Experiencing a layoff at your workplace or losing your job can be extremely stressful. It's normal to feel a range of emotions during such times. Job loss or insecurity can threaten components of psychological well-being, such as one’s financial health and identity, and leave individuals feeling vulnerable and...

Read more
Irregular Periods: What Do They Mean?

Irregular Periods: What Do They Mean?

Translation missing: en.blogs.article.by Taylor Davis

By: drmelissa.co A woman’s period is a vital sign. Just like your blood pressure, heart rate, temperature, and breath rate, a woman’s cycle is indicative of her health overall. An imbalanced period indicates suboptimal health.  The menstrual cycle is incredibly complex and requires a constellation of factors to align for it to occur at regular intervals. Factors that can delay a period or cause...

Read more
The Health Benefits of Ghee

The Health Benefits of Ghee

Translation missing: en.blogs.article.by Taylor Davis

By: @islandem_ Ghee, or clarified butter, is the product of slowly heating cow’s butter to 100°C until the fat, milk protein (casein), and sugar (lactose) separate. The protein and milk are...

Read more
The Power of Napping

The Power of Napping

Translation missing: en.blogs.article.by Taylor Davis

By: @inceipek1 In today's fast-paced world, where work schedules are demanding and screens keep us connected around the clock, finding time to rest and rejuvenate has become increasingly challenging. However, one simple yet highly effective practice that offers us a potential solution is napping. Often underestimated, napping holds a plethora of benefits for both physical and mental health. The Science Behind Napping

Read more
Should You Workout on an Empty Stomach?

Should You Workout on an Empty Stomach?

Translation missing: en.blogs.article.by Taylor Davis

By: @coreflexpilates founder Chris Bardawil  This is a topic that has so many variables but this article will give you some real world experience and ideas on how you can come to your own conclusion when it comes to working out on an empty stomach. The first thing to consider...

Read more
5 Mental Health Benefits of Exercise

5 Mental Health Benefits of Exercise

Translation missing: en.blogs.article.by Taylor Davis

By: @coreflexpilates founder Chris Bardawil  Most of us know about the physical benefits of exercise: improved posture, weight management, increased energy, looking stronger...but what about the psychological benefits of exercise? Here are five key benefits your mental health will get from regular exercise.  Better Sleep: Exercise can help regulate our circadian rhythm which is our body's internal clock that influences when we feel tired and when we feel...

Read more