盘点：对健康最有益的8种果蔬皮

多数人在享用果蔬时都会去掉外皮，因为外皮没有果肉那般美味。实际上，许多果蔬的外皮不仅能吃，而且营养价值更为丰富。一起来看看对人体健康最有益的8种果蔬皮。

 

 

番茄皮

"Tomato skins are rich in the antioxidant lycopene, which helps boost collagen and protect against sun damage, leaving skin more smooth and youthful,” said Wan Na Chun, a registered dietitian.
注册营养师万娜春指出，番茄皮富含抗氧化剂番茄红素，有助于补充胶原蛋白，保护皮肤免受阳光伤害，使皮肤更加光滑年轻。”

Tomato skin has 2.5 times more lycopene than the pulp. When it comes to micronutrients, the skin also offers plenty, including zinc, manganese, and copper.
番茄皮中的番茄红素含量是果肉的2.5倍。番茄皮所含的锌、锰、铜等微量营养素也很丰富。

 

猕猴桃皮

"I love eating the whole kiwi fruit, including the fuzzy skin, as it doubles the amount of fiber and provides extra doses of essential nutrients like vitamin E, C, and polyphenols,” said Michelle Routhenstein, a preventive cardiology dietitian.
预防心脏病学营养师卢森斯坦表示：“我喜欢连皮吃猕猴桃，因为猕猴桃皮所含纤维是果肉的两倍，而且可以提供维生素E、维生素C和多酚类等重要营养物质。”

A 2020 study found that eating the skin of the kiwi appeared to result in lower inflammation and beneficial effects on gastrointestinal health.
2020年的一项研究发现，吃猕猴桃皮似乎可以减轻炎症，改善肠胃健康。

 

柑橘皮

Eating citrus peels is considered a nutritious choice because they contain high concentrations of fiber, vitamins, and antioxidants. The peel packs more fiber than the fruit inside, which helps with digestion and promotes gut health.
吃柑橘皮被认为是一种营养丰富的选择，因为它们含有高浓度的纤维、维生素和抗氧化剂。柑橘皮所含的纤维比果肉多，有助于消化并能促进肠道健康。

Additionally, citrus peels are rich in vitamin C and various bioflavonoids, which have anti-inflammatory and immune-boosting properties. Citrus peels also possess antioxidants that help fight free radicals, reduce the risk of chronic diseases, and boost skin health.
此外，柑橘皮富含维生素C和各种生物类黄酮，具有抗炎和增强免疫力的特性。柑橘皮还含有抗氧化剂，有助于对抗自由基，降低患慢性疾病的风险，并改善皮肤健康。

 

土豆皮

"Potato skins are another nutritional powerhouse, containing higher levels of vitamin C, potassium, folate, magnesium, and phosphorus compared to the peeled potato,” said Chrissy Arsenault, a registered dietitian. “They also provide additional fiber, contributing to gut health and satiety.”
注册营养师克里斯·阿森诺介绍：“土豆皮也是营养宝库，它含有比去皮土豆更高水平的维生素C、钾、叶酸、镁和磷。土豆皮所含的纤维素也更多，有助于肠道健康和增加饱腹感。”

Potato peels also contain many biofunctional compounds. A 2019 study showed that potato peel extract stimulated the synthesis of type I collagen, an effect that may have anti-aging benefits.
土豆皮还含有许多生物活性成分。2019年的一项研究表明，土豆皮提取物刺激了I型胶原蛋白的合成，可能具有抗衰老的功效。

 

胡萝卜皮

"Carrot skins are rich in fiber, antioxidants like beta-carotene and polyacetylenes, and other beneficial phytonutrients. Beta-carotene, which the body converts to vitamin A, is crucial for maintaining healthy vision, skin, and immunity,” Arsenault said.
阿森诺说：“胡萝卜皮富含抗氧化剂（如β-胡萝卜素和多炔类）、纤维以及其他有益的植物营养素。β-胡萝卜素能在人体内转化为维生素A，对于保持健康视力、皮肤和免疫力至关重要。”

Antioxidants in carrot skins may help protect your cells from damage, potentially reducing the risk of chronic disease and even cancer.
胡萝卜皮中的抗氧化剂可能有助于保护你的细胞免受损害，从而可以降低患慢性疾病甚至癌症的风险。

 

苹果皮

Among various fruit peels that are consumable, the apple peel stands out as one of the most beneficial to include in your diet. It’s a great source of vitamins and minerals, most notably vitamin C and potassium, which are essential for overall health.
在各种可食用的水果皮中，苹果皮对健康的绝佳功效令其脱颖而出。它是维生素和矿物质的优质来源，尤其是维生素C和钾，这对整体健康至关重要。

Apple peels are also packed with a high concentration of fiber, contributing to better digestion and weight management. They also contain important antioxidants and plant compounds (like quercetin, catechin, and chlorogenic acid) that may help prevent chronic diseases and promote heart health.
苹果皮也富含高浓度的纤维，有助于更好的消化和体重管理。苹果皮还含有重要的抗氧化剂和植物成分（如槲皮素、儿茶素和绿原酸），可能有助于预防慢性疾病并促进心脏健康。

 

葡萄皮

The skin of grapes is a rich source of antioxidants, including resveratrol, anthocyanins, and flavonoids. These compounds are known for their ability to fight oxidative stress and reduce inflammation in the body.
葡萄皮是抗氧化剂的丰富来源，包括白藜芦醇、花青素和类黄酮。这些成分以其对抗氧化应激和减少体内炎症的能力而闻名。

Resveratrol, in particular, has been linked to a variety of health benefits, including supporting heart health and offering protection against certain types of cancer. Additionally, the fiber found in grape skins promotes a healthy gut microbiome.
特别是白藜芦醇，已被证实具有多种健康益处，包括有助于心脏健康和预防某些类型的癌症。此外，葡萄皮中的纤维促进了肠道微生物群健康。

 

西瓜皮

Watermelon rind contains citrulline, an amino acid that may help improve blood circulation and lower blood pressure. It’s also packed with fiber, which promotes a functioning digestive system. Watermelon rind is also packed with vitamins C and B6, which are important for a strong immune system and may support brain function.
西瓜皮含有瓜氨酸，这是一种氨基酸，可能有助于改善血液循环和降低血压。它也富含纤维，能够促进消化系统正常运转。西瓜皮还富含维生素C和维生素B6，对于健康的免疫系统很重要，并可能有助于增强大脑功能。

However, not all produce skins are safe to eat. For example, mango skin contains urushiol, which can trigger allergic reactions in people who are susceptible. The skin of lychee contains toxins that can be harmful if ingested.
然而，并非所有的果蔬皮都可安全食用。举例而言，芒果皮含有漆酚，这种成分会在易感人群中引发过敏反应。荔枝皮也有毒，食之对人体有害。

 

英文来源：Verywell Health

翻译&编辑：丹妮

审校：三石哥、小静