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Key Takeaways
- Orange and banana peels, watermelon rinds and seeds and kiwi skin are not only safe to eat, but they are also packed with nutrients.
- Research hasn’t found banana peels to be a beneficiary skin care product, but eating them can be beneficial.
- One study has found orange peels to promote heart health. They are also a good source of calcium and potassium.
Eat the fruit, throw away the pits, seeds, peels and rinds. Pretty standard process, right? Well, maybe it shouldn’t be.
While they may not be as sweet and flavorful as their corresponding fruits, orange and banana peels, watermelon rind and kiwi skin are not only safe to eat, but they are also packed with nutrients. Here’s why you shouldn’t be so quick to discard these four fruit scraps.
Can you eat kiwi skin?
Kiwifruit skin is another food “scrap” loaded with nutrients like fiber, folate and antioxidants such as vitamin E, C and polyphenols. This applies to both green kiwi and the less popular gold or yellow kiwi.
Gold kiwi skin isn’t as coarse as green kiwi, making it potentially more palatable. You can simply cut or cube kiwi with the skin still on to eat them.
Those with a history of kidney stones may want to avoid kiwi skin, which is rich in oxalates. The American Urological Association recommends avoiding oxalate-rich foods if you are prone to kidney stones.
Can you eat orange peels?
We know Florida loves its oranges, right? Well, a 2024 University of Florida study found orange peels may promote heart health. The extract derived from the outer rind of orange peels can inhibit gut bacteria linked to cardiovascular disease, per the study.
Other research has found orange peel extract to contain anti-inflammatory and antioxidant properties, stemming from the phenolic compounds found in the rind. They are also a solid source of calcium and potassium. Try zesting orange peels into Greek yogurt or a smoothie. Zesting them or slicing them up to use as garnish on your favorite meals is another option.
Watermelon rind and seed health benefits
Watermelon contains tons of water, no fat and is super low in calories. But did you know the seeds and rinds are as good – if not better – for your health than the fruit itself?
Watermelon rinds have less sugar and more fiber than the juicy, red flesh and also contain citrulline. When consumed, citrulline converts into an amino acid known as arginine, a substance that improves blood flow, according to the Cleveland Clinic. That white layer of watermelon rind – between the juicy, red fruit and the bright green part of the rind – carries citrulline. Try chopping or cubing the rind and including it in a salad or skinning it to add to a smoothie.
We grew up spitting out the seeds, but spicing and roasting watermelon seeds like would pumpkin seeds make for a snack packed with healthy fats, protein and minerals like iron and magnesium.
Is banana peel good for your skin?
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