Eat the Whole Fruit for Maximum Benefits

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eat whole fruitAre You Tossing Your Health in the Garbage?

In order to really get the most out of the fruits and vegetables you eat the whole fruits needs to be consumed because there is mounting scientific research to support the idea that substances in the flesh, skin and juice of fruits and vegetables work together to protect the body from damage and disease, so when eating fruits and vegetables, it’s best to enjoy them in their whole form.

The flesh (and skin) offers fiber, the juice of the fruit contains the vitamins, minerals and energy and the skin provides the antioxidants.

When eating an apple for example…eat all of it…skin and fruit included. The skin contains about half of the fiber content and one medium apple delivers 9 milligrams of vitamin C, 200 grams of potassium and 100 IUs of vitamin A. An antioxidant called quercetin is found in the skin of the apple. This powerful antioxidant helps with lung issues, eases breathing problems and protect the lungs from irritants. It is also believed to protect memory and fight off brain tissue damage.

Another compound found in apples skin, triterpenoids appears to inhibit or kill off certain types of cancerous cells throughout the body while ursolic acid, also contained in apple skins stimulates muscle growth, decreases the risk of obesity and increases skeletal muscles.

All of these nutrients end up in the garbage if you are not eating the whole fruit. What a waste of money.

Same thing for other fruits and veggies like pears, peaches, potatoes or carrots. Limiting yourself to eating only parts of these things will only shortchange you and leave important health benefits on the table.

Most likely when you eat an orange, you peel it first. Unfortunately you are peeling away a generous portion of the vitamin C because the peel contains nearly twice as much of this vitamin as the inside flesh does. Orange peel also has flavonoids that offer anti-cancer and anti-inflammatory properties.

Admittedly it’s much easier to enjoy the peel of an apple as opposed to an orange and its likely you are not going to start eating oranges whole because it would be difficult to digest and bitter to taste.

However, you can easily sprinkle grated peel on top of salads or in vinaigrette dressings. And, if you must treat yourself to an occasional bowl of ice cream, shave some citrus peel on top to give your dessert a boost of nutrients.

Still peeling those carrots you use? The highest concentration of phytonutrients is found in the carrot’s skin and right under it. Just wash your carrots thoroughly (if they are organic you don’t need to worry so much) and enjoy the peel and all the benefits it provides.

Enjoy watermelon but can’t figure out how to enjoy the skin? Simply throw it in a blender, add some lime (or whatever else you want) the watermelon flesh and you’ve created a super health drink. You can even pickle the rind (much like they do cucumbers) or sauté it with seasoning.

There are ways to use the peels of most fruits and vegetables, even if you do not use them whole, it just takes a bit of creativity.

Of course if you are eating the skins of fruits and vegetables in some manner it is best if you can buy organic to avoid any pesticides that may have been sprayed. And, don’t worry about paying a bit more for organic because tests prove that organic fruits and vegetables actually contain more working antioxidants than those sprayed with pesticides. So, you really are getting your money’s worth…in health.

Healthy eating begins with learning how to ‘eat smart’ and “eat better’ its never been about eating less.  

Expand your range of healthy food choices by including healthy snack and dessert recipes and still maintain a satisfying, healthy diet. For more great healthy raw food snack recipes:

Healthy Raw Snacks