放下你的削皮刀，因為許多蔬果的外皮比果肉更營養。
1.柑橘皮：外皮比果肉含有較高的纖維和維生素C。它們還有抗炎和抗癌的特性，另外，柑桔皮中提取的檸檬烯化合物是天然的解毒劑。
2. 土豆皮：土豆皮含有每日所需50％的鐵、鋅、維生素C、纖維和鉀。
3. 蘋果皮：果皮比果肉含有較高的黃酮類和酚類化合物，能預防癌症。
4. 黃瓜皮：黃瓜皮中的矽膠有助關節和皮膚健康。
Put down your produce peeler, and eat the skins of your organic fruits and vegetables. Although you might be tempted to toss them in the trash, those peels boast an abundance of nutrients. In fact, in many cases, the skins are more nutritious than the insides, according to True Lemon.
Add these peels to your meals:
Citrus Peels: The rinds contain higher levels of fiber and vitamin C than the flesh, according to Nutrition and You. They're also rich with anti-inflammatory and anti-cancer properties. Additionally, limonene, a compound extracted from citrus peels, is a natural detoxifier. Zest the rinds on top of Greek yogurt or pasta dishes.
Kiwi Peels: These hairy peels are high in vitamin E. They also have three times the immune-strengthening antioxidants than their green insides. If the texture of the skins tickles your throat, blend them into smoothies.
More Nutrition Quick Tips
Potato Peels: One potato skin contains approximately 50 percent of the daily-recommended value of iron, zinc, vitamin C, fiber and potassium. Serve up hollowed-out potato skins stuffed with broccoli florets, Parmesan cheese and chives.
Apple Peels: According to the Journal of Agricultural and Food Chemistry, the total amount of cancer-preventing flavonoids and phenolic compounds in apple skins is higher than those in the flesh. Try skin-on apple slices with white cheddar cheese for a healthy snack.
Cucumber Peels: Silica, found naturally in cucumber skins, is essential for joint and skin health, according to The Nature Heals blog. Add cucumber peels to salads and sandwiches, or blend them into raw soups.
Remember: Although buying 100 percent organic fruits and vegetables will ensure you aren't ingesting pesticides, it doesn't mean the skins are free of contaminants. According to Tufts University, organic produce can carry organic fertilizer residue, dirt and bacteria. Wash your produce in water, and rub the skins with your hands or a vegetable brush before taking a bite.