Most of us need more servings of fruits and vegetables in our daily diets. We should be getting from one and a half to two cups of fruit and two to three cups of vegetables each day, but few of us reach those goals. But it might be easier to reach our recommend servings if we didn’t throw away so many beneficial pieces and parts of our favorite fruits and veggies. We might also stop wasting 25 to 33 percent of our food globally if we all practiced this type of eating.
Basically, we should start eating more seeds and leafy greens for better health and stewardship. Turns out, thanks to some big-time health benefits, those incidentals don’t need to be banished to the compost heap. Start enjoying these eight extras today.
An antioxidant called quercetin is contained in the skin of your apple, providing benefits to the lungs and the brain. Apple peel also packs more fiber and vitamins than the flesh of the fruit.
Swiss Chard Stems
A 2006 study found that within those brightly-hued stalks have substantial amounts of glutamine, an amino acid that plays an essential role in the body’s healing and repairing processes. Try chopping and cooking those stems right along with the leaves.
According to a 2004 study, a chemical in the peel of oranges and other citrus fruits may have a cholesterol-lowering effect stronger than that of some prescription drugs. The compounds, polymethoxylated flavones, may also account for citrus fruits’ protective powers against heart disease and inflammation, according to the study.
You don’t have to bite into the thing whole. Grate or zest the rind to flavor your favorite dishes.
Although now we harvest beets for their roots, they were first grown for their leaves, according to The Complete Leafy Greens Cookbook. Cook ’em for major fiber, calcium, iron and more, plus loads of vitamins A and K. Expect a taste that’s half beet, half kale, but all tasty.
The water-filled flesh of this summertime favorite contains an amino acid called L-citrulline, thought to improve athletic performance and ease muscle soreness. But citrulline, which also helps remove nitrogen from the blood, was discovered to be in the rind of the watermelon too, in a 2003 study from the USDA’s Agricultural Research Service.
Like turnip roots, the leaves are a sweet and spicy mix. Like beet greens, they’re packed with vitamins A and K. They are also a very good source of fiber, iron, potassium and more.
The flesh of potato has a lot to offer too, but, ounce for ounce, the skin provides more fiber. It also contains a host of B vitamins, vitamin C, iron, calcium and potassium, among other nutrients, according to the Academy of Nutrition and Dietetics. That doesn’t mean ordering the potato skins at the bar; stick to baked spuds with the skin on, please.
Next time you’re carving a pumpkin, set aside the seeds as you scoop ’em out. About half a cup contains more than your daily recommended intake of magnesium, low levels of which may lead to heart problems, osteoporosis and headaches. Pepitas are also rich in iron and protein, as well as certain plant-based compounds called phytosterols, which have been shown to reduce “bad” cholesterol.