Seeds vs. Skin: Revealing the Healthiest Parts of Produce

Ever wonder what the most nutritious part of broccoli is? How about the seeds vs. skin debate around tomatoes? Fresh produce is great for you, but certain parts of fruits and veggies are definitely more nutritious than others.

The list below outlines what parts of fresh fruits and veggies are most beneficial. See how your favorites stack up:

  1. Broccoli florets: Beta-carotene is said to be about seven times more plentiful in the “tree” part of broccoli than the stem part. Broccoli leaves are also great for you containing phytonutrients not found in the stalk or stem of the veggie.
  2. Orange peel: Studies show that orange, and other citrus fruit, peels may help lower cholesterol, and protect against heart disease and inflammation. Incorporating orange zest into dishes is an easy way to reap the benefits of orange peels without actually gnawing on the outside of the orange. 
  3. Potato skin: The outside of this veggie is packed with nutrients! It contains fiber, B vitamins, Vitamin C, iron, calcium, potassium and more. Just be sure not to load up your potatoes with too much cheese, bacon or other unhealthy toppings.
  4. Artichoke leaves: Contrary to popular belief, the leaves of artichokes are actually more nutritious than the hearts. The leaves of artichokes contain vitamins, fight off illness and retain age-extending properties.
  5. Apple peel: Quercetin is an antioxidant that benefits the lungs and brain and is found in apple peels. There is also more fiber and vitamins in apple peels than apple flesh.
  6. Watermelon rind: Although the insides are a bit sweeter, watermelon rinds contain the helpful repair amino acid, citrulline. Citrulline helps ease muscle soreness, remove nitrogen from your bloodstream and heighten athletic abilities.
  7. Corn silk: Most people don’t realize the silky strings found in corn husks are actually really good for you! It contains Vitamin K and potassium and can help relieve symptoms from urinary tract infections, kidney stones and gout.
  8. Tomato seeds: Stop seeding those tomatoes! The seeds in tomatoes contain healthy glutamate proteins which help with brain functionality.
  9. Celery leaves: In an effort to get to the stems, most people hack off the top part of celery that has leaves. These leaves are pretty bland but can be used in salads, soups and other dishes that require leafy greens. The best part is that they are packed with vitamins like Vitamin A and Vitamin C 

Photo credit: Markus Spiske

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