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Fruit peel nutrition facts

Fruit peel is the outer skin or the covering of fruits. In general, the peel in some thick coated fruits like pomegranate, passion fruit, mangosteen…etc is known as rind, where as in citrus category fruits like in oranges it is better termed as zest. While the outer cover protects the fruit from environment, micro and macro organisms, it indeed has several phyto-nutrients which help keep up our health.

Orange peel Photo courtesy: fdecomite	Mango peel with fruit peeler Photo courtesy: ms.Tea

Fruit peel characteristics:

• Fruit peel is either firmly adherent to underlying flesh as in berries, apples or rather loosely as in oranges, banana…etc. Its thickness vary widely, even in the same family fruits, ranging from paper thin to very thick shell like as in mangosteen.

• The peel in raw fruits has neutral taste in some fruits like grapes and apples. It is bitter in taste and inedible in some fruits due to high tannin content as in papaya and sapodilla. As the fruit ripens, it becomes easily separable from the pulp (bananas). Also its contents turn sweeter and become palatable (sapodilla, guava, kiwifruit and kumquat).

• Fruit ripening is purely enzymatic process which brings certain characteristic changes in the fruit color, aroma, taste, hardening of seeds…etc.

• The peel in some fruits like guava it is deeply embedded with the pulp and indeed as the fruit ripens, it is rich in taste than the pulp.

• The peel is very rich in essential oils which give characteristic aroma to the fruit. The oil glands are spread all over the peel but denser near its pits. Juicy, acidic and flavorful lemon is the most widely used citrus fruit worldwide. It is the smallest among citrus fruits yet contains more health benefiting nutrients than oranges, pomelo etc.

Nutrition facts and health benefits of fruit peel

Fruit peel in general is peeled off or scraped in majority of fruits even when it is edible. Nevertheless the peel is being recognized as one of the essential component of our diet as it contains many vital nutrients and non-nutrient compounds which play important role in wellbeing.

1. In-fact peel of some of fruits like blueberries, grapes, guava, and kumquat contain more anti-oxidants such as anthocyanin pigments, tannins, catechins…etc than in the pulp or flesh. Blue or purple color fruit peels are rich in anthocyanidin glycosides while yellow color fruits have xanthin, carotenes and lutein pigments. Major component of these pigments are present just underneath the skin.

2. Peel is rich source of dietary fiber also known as NSP (non soluble polysaccharides) like hemi-cellulose, pectin, tannins, gum…etc. These compounds increase bulk of the food and helps prevent constipation by reducing gastro-intestinal transit time. They also bind to toxins in the food which helps to protect the mucus membrane of gut and thus cuts colon cancer risk. Furthermore, dietary fibers bind to bile salts (produced from cholesterol) and decrease their re-absorption, thus help lower serum LDL cholesterol levels.

3. Peel is low in calories, sugar, and fats; and is from cholesterol. It adds to the bulk of the food and helps cut down overall food intake.

4. Nevertheless, the peel of some fruits contains considerable amounts of mineral and vitamins, especially in guava and citrus fruits. Certain fruits peel like in orange contains more vitamin C (ascorbic acid) than its juice. The peel provides 136 mg per 100 g of vitamin C whereas the same in its pulp is just about 71 mg. Likewise the peel is rich source of vitamin A, B-complex vitamins, minerals such as calcium, selenium, manganese, zinc...etc several fold more than its pulp. Please read the orange peel USDA nutrition data table below for example.

5. Recent scientific trial studies suggest that certain compounds in passion fruit peel has bronchodilator effect and can help relieve bronchospasm in asthma patients. A trial study conducted by Watson RR and his collegues at Tuscon University AZ, suggests that oral administration of the purple passion fruit peel extract reduces wheeze and cough and improves shortness of breath in adults with asthma. (Related link-Pubmed.gov)

How to use fruit peel

1. Multiple insecticide sprays are common in the field fruits. Certain amounts of this may be deposited deep in their skin as well as pulp. So wash thoroughly before use. Organic farmed fruits are, therefore, recommended for safe use of the peel.

2. Oftentimes insects lay their eggs/cysts on the fruit. Eating raw, unwashed fruits may result with larvae deposit inside muscles and brain (neuro-cysticercosis).

3. Excess fiber in the peel may cause indigestion in some people especially in children.

Fruit peel preparation

Before you decide to use fruits for peel preparation it is advised to select fruits that are fresh, organic without the surface cuts, blemishes, bruises. Wash the fruit thoroughly in running water to remove surface dust, soil…etc. Place the fruit in a bowl of salt water for about half hour. Then wash again in cold water. This way you make sure any surface insect eggs/larvae are removed. Gently pat dry using soft cloth.

To prepare peel use fruit peeler machine. In case of citrus fruits one may get it peeling with hand. Store dried zest/peel powder in a cool, dry place in an air-tight glass container away from moisture.

Here are some recipes of fruit peel you can enjoy while getting most of their health benefits.

Candied kumquats! Photo courtesy:mariko	Orange peel candy with chocolate Phot courtesy: grongar

• Fruit peel especially of citrus fruits can be candied.

• Citrus fruit zest is added to flavor confectionary.

• Lemon peel is used to pickling.

• Citrus fruit peel like lemon, tangerines can be dried, powdered and stored for future usage.

• Unripe mangoes are sliced with peel, sun dried and ground to powder. In India it is mixed with a little turmeric and black peppers and added to curries and chutneys.

Safety profile

In some fruits the peel is bitter in taste and may contain toxic compounds which when eaten may cause some serious adverse reactions. These fruits can only be eaten without the peel.  For example raw, unripe mango peel latex contains uroshiol, a compound which may cause mango latex allergy syndrome in some sensitised persons. (Medical disclaimer)

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