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8 Fruit & Vegetable Skins You Should Keep Out Of The Compost!

8 Fruit & Vegetable Skins You Should Keep Out Of The Compost!

You might want to think twice before you throw away the skins of your fruit and vegetables. Science now tells us that it is the most nutritious part of the foods you eat. Here are the health benefits found in 8 every day fruit and vegetable skins. as well as how you can add them to your daily diet.

1. Outer Cabbage Leaves

    The darker the green on a cabbage leaf, the more vitamin and mineral content it contains. With green cabbage, the outer leaves are the ones that are usually removed for waste, which is a real shame.

    These outer leaves may be tougher, but the secret is to finely cut them and add them to stir fries, casseroles or soups, allowing a little extra cooking time to soften them. They can also be added to green smoothies, or in a coleslaw where you can create a visually stunning salad with vibrant greens and carrots.

    2. Radishes

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      Most of the time the leafy greens from radish plants get thrown away or composted, but they’re edible and delicious. Just one radish leaf will give a great peppery taste to the most basic of salads.

      3. Potato skin

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        When compared as a whole, the potato with the skin has more nutrients than the rest of the potato. Leaving the skin on a potato while baking or boiling also helps retain the nutrients of the potato and stops the nutrients from leaching out.

        Potatoes contain 2g of fibre, the majority of which is found in the skin. The skin of a potato also contains B vitamin, vitamin C, iron, calcium and potassium. Just be sure to wash the potato thoroughly and remove any obvious blemishes before cooking.

        4. Broccoli leaves and stem

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          Broccoli comes from the cruciferous family and is excellent for maintaining a healthy liver. The florets and stems of broccoli are very similar in their nutrient content. The content of most B vitamins, minerals, and fibre are very similar in the two parts of the plant. The largest difference involves beta-carotene, which is about seven times more plentiful in the florets than in the stems! The darker green florets also contain more chlorophyll than the lighter green stalks. Since the stalks take a little longer to steam than the florets, it is best to begin cooking them first and after about two minutes add the florets to the steamer.

          The leaves of the broccoli plant are also excellent sources of nutrients. They are actually higher in beta-carotene than the florets and can contain phytonutrients that aren’t found in the stems and florets. Rip up a small part of the leaf and add to a green salad.

          Whenever I cook broccoli for the family, I do not throw away the broccoli stalks. Instead, I peel and chop them to use in a stir fry, soup or casserole, or grill them on skewers with chicken, pineapple and bell peppers. You can add some extra nutrition into your family’s meals by grating the broccoli stalks, then adding them to spaghetti sauce. Adding a broccoli stem or leaf into a green smoothie or juice is also highly recommended.

          5. Kiwi fruit

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            The kiwifruit skin is completely edible and makes this nutrient-dense fruit even more nutritious. Just by eating the skin can triple your daily fibre intake compared to merely eating the flesh. By not peeling the skin, you preserve much of the vitamin C content as well.

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            Just like any fresh fruit or vegetable, you should always wash the skin before eating and enjoy your kiwifruit, skin and all. Leaving the skin on sliced kiwifruit makes it much easier for snacking, as the skin holds each slice together. People all over the world have been eating this fruit skin for centuries without any negative side effects.

            6. Pineapple core

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              Okay, so this point is not technically a skin that I am discussing. But it is important to add this piece of information of not coring the pineapple, as the core contains the highest concentration of bromelian. Keep in mind due to the blood thinning properties of bromelian, you should also avoid taking aspirin (or any other medicinal blood thinners) if consuming pineapple on a daily basis.

              On a side note here, the bromelian content is very minimal in canned pineapple. In most canned pineapple the core is removed before the canning process and even if it isn’t, the heating process for canning actually destroys the bromelian content.

              7. Beetroot Leaves

                Besides supplying good amounts of protein, phosphorus, and zinc, beetroot greens are also a great source of fibre. Beetroot leaves, also known as beet greens, is packed with antioxidants, vitamin B6, magnesium, potassium, copper, and manganese, as well as being low in fat and cholesterol.

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                The vitamin K content in these greens also assist with blood clotting properties, helps ward off osteoporosis and, works with calcium to boost bone strength. Beetroot greens have a higher iron content than spinach, and a higher nutritional value than the beetroot itself. The vitamin A content in beetroot greens assists the body in strengthening the immune system and stimulates the production of antibodies and white blood cells.

                8. Citrus peel

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                  There are over 60 different types of flavonoids in citrus fruits such as lemons and many of these flavonoids have their highest concentrations within the peel. Naringin is a flavonoid found in lemon peel (though not the fruit). Naringin is a powerful antioxidant. It is important to note that naringin can also increase the effects of certain drugs; you should consult with your doctor if you regularly consume these foods. Hesperidin, another flavonoid, is found in the white inner layer of lemons, and has been shown to inhibit bone loss and decrease serum and liver lipids in postmenopausal mice.

                  Gram for gram, citrus peels also contain higher levels of many minerals and vitamins such as vitamin C and dietary fibre than the fruit. For example, 1 tablespoon of lemon peel contains double the amount of vitamin C and triple the amount of fibre than 1 wedge of lemon without the peel. The best way to utilise the skin of a lemon is to juice it or add a wedge of lemon, skin and all, to your favourite green smoothie or smoothie bowl. You can also zest or grate the peel to infuse the essence of citrus into any dish that you feel would benefit from the citrus taste and aroma.

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                  Last Updated on September 17, 2018

                  10 Reasons Why You Should Get Naked More Often

                  10 Reasons Why You Should Get Naked More Often

                  Getting naked is often thought of as an act that should only be reserved for intimacy—and even then some get squirmy! Many people are more comfortable believing that the more clothes you are wearing the better. However, getting naked more often can have great benefits for you. Here are 10 great reasons to get naked more often:

                  1. It burns more fat.

                  Your body’s main supply of brown adipose tissue (BAT), or good fat cells, are located around your shoulder blades and neck. When your body is exposed to the elements and is cooler, the BAT proliferates and essentially kills the white adipose tissue, aka bad fat cells. So, not wearing any clothes helps promote this and makes you healthier.

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                  2. You’ll become comfortable with who you are.

                  Self-acceptance is hard to come by today. Ask anyone you know and see if they are happy with themselves. Chances are they will say they are too fat, not pretty, and find all of the flaws that they can. In reality, others do not see this. They see that you are beautiful. When you begin to get naked, you learn to appreciate your body and realize how beautiful you really are.

                  3. It saves you money.

                  Being naked more often saves on buying new clothing since you are wearing nothing a lot of the time. Be careful when you are in public, though—you may have to put on some clothes!

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                  4. It increases your immune system.

                  Being naked and getting exposure to the sun’s rays actually increases your body’s vitamin D levels. Vitamin D is directly related to your immune system. When you have optimal levels of vitamin D, your body’s immune system is impeccable, and you will be better equipped to ward off viruses, including the common cold and flu. So go lay outside naked on your private balcony or in your yard.

                  5. It makes you face your fears head on.

                  People cringe today when you mention the words “get naked.” They are so afraid of it—and today’s children are so ingrained with this—that they must wear layer upon layer to deal with their body image. However, when you are naked, you face your fears of body image and self-acceptance, experiencing some of the best moments of your life.

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                  6. You will feel better in your clothes.

                  When you do wear clothes (because not everyone has yet accepted being naked in public), you will start to choose clothing that accentuates the parts of your body that you love. You will begin to notice that maybe that muumuu does not flatter your beautiful curves and start wearing clothes that you love.

                  7. You will embrace vulnerability.

                  When you put yourself out there, it is a natural reaction to have fear and worry. However, this is an opportunity to embrace being vulnerable. It allows you to think and get down to the core of what really matters and what is of importance to you. When you strip away all of the excess, you are 100% you and willing to take on anything that comes your way.

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                  8. You will show the world the real you.

                  Today, we have many ways of altering our appearance from our true body image when we wear clothing. Some people alter their image so much that they fear getting naked with the person they love. It seems crazy that this could even happen; however, the rise in use of breast-enhancing bras and Spanx products has put this idea into people’s minds. This all goes back to being comfortable with your true body image. If a person really does love you, then they should not love you based upon your image. If they do, then you may even decide that the ever-so-uncomfortable leggings that go up above your waist to hold in all of the imperfections may not be worth it after all.

                  9. You will have fun.

                  Well, this could go in all sorts of directions. But when you are comfortable with your naked body and see it as being flattering, then life is more fun. You start realizing that you are beautiful and are willing to do more things that you probably would not have done otherwise—with and without your clothes on.

                  10. You can have intercourse with the lights on.

                  Many people are self-conscious about the way they look and decide that the less lighting the better when they are intimate with their partner. It’s nothing new. If you survey your best friends, you will probably come to this conclusion too. They may say that it even gets awkward, because they are more concerned with what their partner thinks of their body than just having and enjoying amazing intercourse. When you love the way you look naked, you will also want to have your partner see you at your best.

                  What are you waiting for? Start spending more time in the buff today and begin to change the way you think about your body.

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