Skins, Stalks, and Cores you SHOULD be eating!

If you're making dinner, and peeling some veggies... Put down the peeler and walk away slowly...

All fruits and veggies have a bio-synergy, which means the nutritional benefits are reinforced by others. So here's what experts say we should be eating.

Kiwi fruit

The hairy skin of the kiwi fruit is high in antioxidants and thought to have ­anti-cancer, anti-inflammatory and anti-­allergenic properties. It also fights off bugs such as Staphylococcus and E-coli, which are responsible for food poisoning.

HOW TO EAT IT: Opt for ‘gold’ kiwi fruit, which is sweeter and less hairy, but has the same benefits.

Pineapple

Thankfully it's the tough core, not the prickly skin! Along with fibre and vitamin C, a pineapple’s real benefit lies in an enzyme called bromelain, which breaks down food and dead human tissues linger in the digestive ­system quickly, ­protecting the stomach.

HOW TO EAT IT: Press and crush the core and add the juice to smoothies. It can be stringy, but the left-over pulp can also be added to soups or casseroles for extra fibre.

Broccoli

­The stalks are notably higher in calcium, vitamin C, and soluble fibre, so you’ll feel fuller for longer.
HOW TO EAT IT: Simply shred the stalks into thin strips and add to stir-fry or serve steamed.

Bananas

The peel extract can ease depression as it is rich in serotonin. It's also good for eyes, as it contains the antioxidant lutein which ­protects eye cells from exposure to ultraviolet light — a leading cause of cataracts.

HOW TO EAT IT: Boil the peel for 10 ­minutes and drink the cooled water or put it through a juicer and drink the juice.

Garlic

Garlic skin contains six separate antioxidant compounds. Peeling garlic cloves removes the ­phenylpropanoid antioxidants which help fight the ageing ­process and protect the heart.

HOW TO EAT IT: Drizzle olive oil over half or even a whole garlic head, then add to your baking tray when cooking a roast dinner or oven-baked Mediterranean vegetables.

Citrus fruits

Orange and tangerine peel is high in powerful antioxidants called super-flavonoids, which can significantly reduce levels of ‘bad’ LDL cholesterol, without lowering the ‘good’ HDL levels. The antioxidants obtained from the peel were 20 times more ­powerful than those from the juice. The white pith ­contains high levels of pectin, a component of dietary fibre known to lower ­cholesterol and colonise the gut with beneficial bacteria.

HOW TO EAT IT: Add grated citrus peel to cauliflower cheese or cakes and muffins for a zesty health kick — or throw the whole, unpeeled fruit into a juicer so you get all the benefits.

Pumpkin, butternut and other squashes

All squashes are high in zinc, which helps promote healthy skin and nails, and the antioxidant beta carotene which protects against heart disease and cancer. The skin itself is obviously too tough to eat, but the closer you scrape it against the skin for the pulp — where it’s more of a rich, orange colour — the more nutrients you’ll get. And don’t ditch the seeds, either — these are an excellent source of Omega 6 and essential fatty acids that keep your brain healthy.

HOW TO EAT IT: Wash the seeds in warm water and bake with a drizzle of olive oil for about 20 minutes. Use to sprinkle on salads and soups.

Potatoes

The skin is a real nutritional powerhouse. Just one fist-sized potato skin provides half your daily ­recommended intake of soluble fibre, potassium, iron, phos­phorous zinc and vitamin C.

HOW TO EAT IT: Bake whole as ­jackets, boil and mash with the skin on, or slice into wedges, toss in a ­little olive oil and bake for potato wedges.