FOOD/ HEALTH SPECIAL .....................Keep the peel on

Keep the peel on  Eating various foods without their skin causes you to miss out on essential nutrients     The next time you start peeling that apple before eating, think twice. If experts are to be believed, eating certain fruits and vegetables with the peel is far healthier.     Says clinical nutritionist Ishi Khosla, “People tend to overlook basic nu t r i t i o u s facts about the foods they prepare. The trend of eating various foods without their skin causes one to miss out on the beneficial effects of e s s e n t i a l nutrients. For e x a m p l e, almond skin is a good source of antioxidants. The flavonoids in almond skin team up with the vitamin E in the nut, thus doubling the antioxidant punch. Almond skin c o n t a i n s polyphenols as well, which helps reduce the risk of card i ova s c u l a r diseases and prevents LDL (bad cholesterol) from oxidation, which causes damage to the arteries. Almonds are also high in fibre, protein, fatty acids, vitamins, minerals and phytonutrients.”     Adds dietician Dr R a j n i s h Ve r m a , “Eating the skin of certain fruits and vegetables can boost your v i t a m i n i n t a ke, increase energy levels and even combat cancer. The outer layer of fruits is rich in Potassium and h e a l t hy Sodium. These provide the roughage to scrub out the i n t e s t i n a l tract.”     “Orange and lemon peels can be added to cakes and p a s t r i e s. Orange peel not only enhances the taste, but also provides four times more fibre than the fruit. Unpeeled cucumber also contains many vital nutrients. It is a major source of Vitamin K (essential for blood clotting), Vitamin C and Magnesium,” says Khosla.  Zeenia F Baria   Fruit Peels Banana: The outer layer of banana is rich in Serotonin, which is said to be an anti-depressant. Citrus fruits: Lemon and grapefruit peels have powerful flavonoids like Limonene and Rutin. They are known to reduce bad cholesterol. Apple: Apples are a rich source of antioxidants like flavonoids as well as Potassium and fibre. Apple skin has more than twice the antioxidants of the fruit. Kiwi: The hairy skin of this fruit is high in antioxidants. It’s believed to have anti-cancer and anti-inflammatory properties. Pineapple: Its peel contains Bromelain, which breaks the dead human tissues, thus protecting the layers of the stomach and intestines. Vegetable Peels Broccoli: Rich in Calcium, vitamin C, soluble fibres, proteins and antioxidants.  Potatoes: Peel contains a lot of soluble fibres, Potassium, Iron, Phosphorus and vitamin C. Tomato: The peel is rich in Lycopene — a powerful antioxidant, which also has anti-cancer and anti-inflammatory properties. It also boosts the immune system. Garlic: The antioxidants in its peel prevent ageing and even protect the heart.     — Dr Rajnish Verma BT131219