Tim Spector is a much-loved expert and a trusted soruce when it comes to food and health (Image: Getty)
Professor Tim Spector, an epidemiologist and founder of Zoe Health, has shared a “sneaky tip” that is free, requires no effort, and makes you healthier. On a Channel 4 series, titled What Not to Eat, he said that there is one question to ask.
He explained: “Whole Foods are filling, nutritious and delicious. And I’ve got a sneaky tip to make them even better for you. To peel or not to peel. That is the question.”
Answering his own question, he continued: “For me, it is generally to avoid peeling. This is for two reasons. The first is polyphenols, because most of these defence chemicals that plants produce are really good for us – and they’re in the skin. What they do is they help our microbes to proliferate, which boosts our immunity and helps us in all kinds of ways.”
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When it comes to apples, potatoes and kiwis, for example, he notes that they have so many benefits if you keep the skin on – and that could help ward off a variety of health issues.
The professor noted: “An apple is something that most people bite into, and some people do peel, but they would be losing out on large amounts of the nutrients. Up to almost 30 times more of these defence chemicals are in the skin than they are in the flesh.
“Another example is kiwi fruit. Most people will peel it, but 50% extra fibre is what you get when you eat that [kiwi] with the skin.”
As he bit into an unpeeled kiwi, he said: “Just as good as eating with the flesh – and less messy.”
He then added: “For your potatoes, try and keep the skin on because it’s got five times more fibre in it, so you’re missing out if you don’t do that.”
According to Bupa, fibre can help improve our blood sugar control, it can boost our digestive health, reduce our risk of cardiovascular disease, reduce blood cholesterol levels, stimulate healthy bowel movements, and help people maintain a healthy weight – just to name a few.
But “don’t overstress about it if you can’t, because use the peelings, don’t throw them away. You just put them in a roasting tin, you add a bit of olive oil and a bit of salt and hey presto, you’ve got some fantastic crisps that are absolutely delicious.”
Backing up his thoughts, one study said: “Bioactive plant compounds, including phenols, are responsible for the nutritional quality and sensory characteristics of fruits and vegetables, among other functions.”
It notes that the following fruits and vegetables offer numerous benefits in their peels. These include:
- Apple
- Banana
- Orange
- Kinnow
- Melon
- Mango
- Pomelo
- Pomegranate
- Kiwi
- Carrot
- Onion
- Garlic
- Potato
- Spniach
- Tomato
- Eggplant
- Black radish
- Jackfruit
Focusing on apple peel, another study notes: “Apple peel is considered as a valuable by-product obtained during processing of apples. It is a rich source of phytonutrients and dietary fibre, thereby indicating its significant potential in functional foods development.”
This story originally appeared on Express.co.uk
