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This is one of the most frequenlty asked questions I get at my Vitamix demos.

So lets dive right in

With a goal of maximizing the nutrition in juices and smoothies prepared with a high-performance blender, following are twenty of this country’s most popular fruits that contain skins and/or seeds that are traditionally discarded before ingestion.  Next to each is listed what, if any, nutritional benefits they contain.

 Apple: 

An apple a day really could keep the doctor away – as long as you don’t throw away the peel. The chemical behind the apple skin’s waxy shine is being credited with a host of health benefits from building muscle to keeping the  lid on weight.

Ursolic acid also keeps cholesterol and blood sugar under control, meaning an apple a day could do wonders for all-round health. Researcher Christopher Adams said: ‘Ursolic acid is an interesting natural compound. It’s part of a normal diet as a component of apple peels.

‘They always say that an apple a day keeps the doctor away…’The importance of apple peel was discovered after Dr Adams, a U.S. expert in how hormones affect the body, set out to find a drug that stops muscles from wasting, keeping pensioners strong as they age and cutting their risk of hard-to-heal fractures.

He said: ‘Muscle wasting is a frequent companion of illness and ageing.

‘It prolongs hospitalisation, delays recoveries and in some cases prevents people from going back home. It isn’t well understood and there’s no medicine for it.’

In order to remedy the situation, Dr Adams, of the University of Iowa, studied the genetic changes that occur when muscles waste or atrophy.

He checked a pool of 1,300 chemicals for one that would counter the changes – and hit on ursolic acid.

The researcher then supplemented a normal diet in mice with small amounts of the compound and subjected them to a battery of health tests. The creatures’ muscles got bigger and their grip became stronger.

The benefits didn’t end there. The mice fed the apple peel chemical had lower levels of cholesterol and other blood fats blamed for clogging up the arteries and damaging the heart, and had around a third less body fat.

Dr Christopher Adams, of the University of Iowa, stressed the importance of a balanced diet

It is thought that ursolic acid enhances the effects of insulin and insulin-like growth factor 1, two hormones key to muscle growth.

It is particularly concentrated in apple peel but is also found in cranberries and prunes and in basil, oregano and thyme.Dr Adams said: ‘We know that if you eat a balanced diet like mom told us to eat you get this material. People who eat junk food don’t get this.’

He added that the goal is to establish whether apple peel is as good for humans as it is for mice – and work out how many apples we might need to help make muscles bulge and waistlines shrink.

If large amounts of ursolic acid are required, it is likely that people will have to take it in concentrated form, either as a supplement or a drug.

Reporting his findings in the journal Cell Metabolism, Dr Adams said: ‘Given the current lack of therapies for muscle atrophy, we speculate that ursolic acid might be investigated as a potential therapy for illness-related and age-related muscle atrophy.’

Obesity and diabetes might also be in its grasp, he added.

Other recent research has credited an apple a day with keeping the undertaker away – at least in flies.

Fruit flies given an apple extract lived 10 per cent longer and found it easier to walk, climb and move about as they aged.

Researchers who questioned women about their diets found that those who regularly ate apples were around 20 per cent less likely to suffer heart attacks and strokes.

Apricot:  Apricot skins are good sources of vitamin C and beta-carotene.  Their seeds, though, are similar in properties to apples.

Apricot Seeds:

Raw Apricot Seeds have many health benefits

Avocado:  No documented health benefits for avocado skins could be found.  The avocado seed, or pit, is high in potassium and antioxidants, and is one of the best sources of soluble fiber on Earth. Many of us do not have to be “sold” on the benefits of avocados—their silky texture and versatile flavor make them hard not to love. But when studies show that avocado-eaters are healthier overall than their counterparts, we feel justified in our love-affair with the green fruit. And the research may even convince some non-avocado-eaters to cross over to the other side.

Avocados are also considered as one of the healthiest foods in the planet because they contain in excess of 25 essential nutrients, including vitamin A, B, C, E, & K, copper, iron, phosporus, magnesium, and potassium. Avocados also contain fiber, protein, and several beneficial phytochemicals such as beta-sitosterol, glutathione and lutein, which may protect against various disease and illness. 

Here are 15 health benefits of avocados:

Maintain a healthy heart: Avocado contains vitamin B6 and folic acid, which help regulate homocysteine levels. High level of homocysteine is associated with an increased risk of heart disease. Avocado also contains vitamin E, glutathione, and monounsaturated fat, which help in maintaining a healthy heart.

Lower cholesterol levels: Avocados are rich in a compound called beta-sitosterol which has been shown to be effective in lowering blood cholesterol levels. According to a study, patients with mild hypercholesterolemia who included avocados in their diet for 7 days had 17 percent decrease in total blood cholesterol levels, a 22 percent decrease in both LDL (bad cholesterol) and triglyceride levels, and a 11 percent increase in HDL (good cholesterol) levels.

Control blood pressure: Avocados are also a great source of potassium, which helps in controlling blood pressure levels.

Anti-Inflammatory properties: Phytonutrient compound found in avocados, such as polyphenols and flavonoids have been found to have anti-inflammatory properties, thereby reducing the risk of inflammatory and degenerative disorders.

Promote eye health Avocado is an excellent source of carotenoid lutein, which known to help protect against age-related macular degeneration and cataracts.

Regulate the blood sugar levels  The monounsaturated (good) fats in avocados can reverse insulin resistance which help to regulate blood sugar levels. Avocados also contain soluble fiber which keep a steady blood sugar levels.

Prevent birth defects  Avocados are rich in folate, a B vitamin commonly known as folic acid. One cup of avocado provides about 23% of the recommended daily value of folate. The high amount of folate in avocado is essential in the prevention of birth defects, such as neural tube defect and spina bifida.

Reduce strokes risk The high levels of folate in avocados may also protect against stroke. A study has shown that individuals who ate a diet rich in folate had a lower risk of stroke than those who did not

Protect against cancer Many studies have shown that avocado can inhibit the growth of prostate cancer. The oleic acid in avocado is also effective in preventing breast cancer.

Fight free radicals  Avocados contain glutathione, a powerful antioxidants that helps fight free radicals in the body.

Anti-aging properties  Being rich in antioxidants, avocado is beneficial in preventing aging symptoms. The glutathione in avocado may boosts immune systems, slows aging process, and encourages a healthy nervous system.

Cure bad breath Avocados are one of the best natural mouth wash and bad breath remedies. It is cleanses intestine which is the real cause of coated tongue and bad breath.

Increase nutrient absorption  Avocado intake is linked with an increased nutrient absorption. A study suggests that, when participants ate salad included avocados, they absorbed five times the amount of carotenoids (a group of nutrients that includes beta carotene and lycopene) than those who did not include avocados.

Skin Care  The avocado oil is added in many cosmetics because of its ability to nourish the skin and make your skin glow. It also aids in treating psoriasis, a skin disease that causes skin redness and irritation.

Weight gain  The avocado has 200 calories for 100 grams. Typically, fruits has approximately 60-80 calories for 100 grams. Due to the high amounts of calories, avocado is a best diet for people who want to gain weight. Avocado is a healthy source of calories, unlike many other calorie-dense foods that may contain excess saturated fats and sugar.

• The total antioxidant capacity and phenolic content of edible portions and seeds of avocado, jackfruit, longan, mango and tamarind were studied. … The seeds showed a much higher antioxidant activity … than the edible portions. The contribution of all the fruit seed fractions to the total antioxidant activity … was always more than 70%. Source

• Avocado seed contains relatively low amounts of calcium and magnesium, somewhat higher amounts of phosphorus, and high amounts of potassium.” Source

• The seed of the avocado contains tannins, and these make it bitter or “puckery” to the taste. And some of the tannins can be mildly toxic, though an individual would have to eat a lot to see any effects, unless that individual had a food allergy. Source

• Dr. Tom Wu: When I eat the avocado I always eat the seed. It is packed with very good nutrients… It’s also the highest in soluble fiber. This soluble fiber binds to the fat and excess cholesterol. Then we can lower cholesterol and improve heart function naturally. We can improve the blood circulation by pulling out all the fatty deposits in our circulatory system with the soluble fiber of the avocado seed. Soluble fiber is very difficult to get in our diet. Oatmeal has some, but it cannot compare with the avocado seed. Any heart disease patient must eat the avocado including the seed. Source

Another source states following benefits:

Sweet and Sour Delight

4 Fuji apples, sliced
2 medium lemons without peel
1 banana, peeled

Avocado Seed are great for inflammation of the GI tract and diarrhea too! In fact in South America Avocado Seeds are used for dysentery and other GI tract problems. Avocado Seeds has lots of phenolic compounds that help to prevent gastric ulcers, and prevent bacterial and viral diseases.

Avocado Seed contains a flavonol that prevents tumor growth… in fact studies with rats with cancer given Avocado Seed powder looks promising.

Avocado Seeds boost your immune system and keep you from coming down with debilitating diseases. Keeping your immune system high, because antioxidants keep free radicals at bay… and slows the aging process. Avocado Seeds seems to have a goodanti-inflammatory ability and thus helps with arthritis and other joint diseases.

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Banana:

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   Use them to polish your shoes. Rub the peel over your shoes. They’ll also polish your silverware.
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   Feed them to your worm farm. Worms love them.
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   Use them to fertilize plants. Place peel in a large jar, cover with water and water plants. Keep adding water to maintain the fertilizer.
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   Rub them over your teeth to whiten them. Use the white side on your teeth.
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   Use them to make a face mask. Banana peel contains enzymes to help condition your skin.
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   Chop them into small pieces and stick under rosebushes as an aphid deterrent. Dead or dried peels can also be used.
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   Place banana peels over your mosquito or ant bites, small scratches or poison ivy rash. The pain will be eased.
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   Eat them. They can be eaten raw or cooked; look for Asian or Indian recipes.
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   Use them to attract butterflies to your garden. Include small pieces of banana sitting along the peel.
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    Wear peel over a wart until the wart drops off, yellow side on the wart.Change peel pieces regularly. Use duct tape to keep in place.
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    Use the peel to remove a splinter. Tape it over the splinter; the enzymes will shift the splinter.
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    Polish house plant leaves with the peel. Use the pith side.
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    Use them to catch coddling moths. Add pieces to the trap to attract them.
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    Place over chicken breast to keep tender during cooking.
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    Compost them. They are good for compost material.
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    Make vinegar from the peels.
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    Get rid of acne using banana peels. Rub your acne with the white side. Leave it on your face and don’t wash off the rubbed on pith.
18. 

The peel of the banana is edible and is actually high in fiber.  With non-organic bananas, however, the peel is highly susceptible to pesticides and chemical residues.

Blackberry:  Blackberry seeds are good sources of omega-3 oils, protein, fiber, and antioxidants.

Cantaloupe:  The seeds found in cantaloupes are extremely high in protein and are also excellent sources of phosphorus, potassium, vitamins A, B-12, and D, as well as unsaturated fats and digestive enzymes.  Its rind, although very high in fiber and potassium, is also extremely porous, making it susceptible to mold, pesticides, and chemicals.

Cherry:  Cherry pits are similar in chemical makeup to apple seeds.  It is probably best to remove them prior to blending.

Grape:  Grape skins are great for you and contain up to 100 times the concentration of resveratrol as does the grape pulp.  Resveratrol is a phytochemical that has been linked to the inhibition of cancer, heart disease, and even Alzheimer’s.  It is also highly prevalent in the seeds, especially those of globe and muscadine grapes, along with vitamin E, linoleic acid (an essential fatty acid), and other antioxidants.

Honeydew:  The properties of honeydew seeds and rind are almost identical to those of cantaloupe.

Kiwi:  Kiwi seeds have always generally been considered edible.  They are great sources of vitamin E and omega-3 fatty acids.  The skin contains flavonoids and insoluble fiber, but caution should be exercised before ingesting kiwi skin as its hairy texture attracts pesticides.

Lemon:  Lemon peels are edible but non-organic ones are often waxed prior to shipping to protect the fruit from bruising.  Just underneath the peel is the pith which is white in color.  The pith is extremely high in vitamin C and contains vitamin B6 and fiber, too.  Trace amounts of salicylic acid (the main ingredient in aspirin) are found in lemon seeds.

Lime:  The lime is similar to lemon in terms of the nutritive properties of its peel and seeds.

Mango:  Mango peel is rich in phytonutrients but, ironically, is at its most bitter when the fruit is ripest.  Several edible uses for the large pit in the fruit have been discovered, too.  However, none have been found in its raw form.  For this reason it is advisable to discard the pit.

Orange:  Only trace amounts of anti-fungal properties and vitamin B-17, a purported cancer fighter, have been discovered in orange seeds.

Orange pith has nearly the same amount of vitamin-C as the flesh.

When we eat our oranges, we usually peel away the thick layer of skin and remove the bitter white part, also known as pith. But do you know how much healthy content you are throwing away from the tasty oranges?

The white part of the rind, including the pith, has nearly the same amount of vitamin-C as the flesh and contains sources of pectin. Pectin is a soluble dietary fiber with potential to lower serum cholesterol, relieve diarrhea, act as an immune system stimulant and as anti-ulcer agent. The pith, part of the protection layer for the orange, contains high levels of fiber, anti-cancer agents and important bioflavonoids (an antioxidant).It also contains hesperidin which helps to protect the heart by lowering blood pressure and regulating cholesterol levels. Adding a bit of orange peel shavings to your meals will greatly increase your consumption of hesperidin.

Orange Peel:  If you are cooking not blending with orange pith, consider using some of the peels as well. Studies have found that the orange peels, consisting of over 60 flavonoids and 170 different phytonutrients, can offer you many health benefits. Research have found that the flavonoids can retard the growth of cancer cells, polymethoxyflavones and liminoid may protect against lung cancer, and hesperidin and polymethoxylate can help lower cholesterol levels.

How To Peel and Orange FAST: Excellent way to complicate a very simple process. Here’s a tip. Use the knife only.. slice into the skin only and make a circle around the orange lengthwise do another circle slice at the cross of the existing circle. now peel 4 equally sized chunks of peel from the orange Done… 11 seconds flat every time and no danger of jamming a spoon into your hand or kneading the orange first.

Peach:  The peach pit contains amygdalin, just as apples do.  It’s probably best to avoid it.  The skin, though, is very nutritious, containing vitamins A and C, as well as antioxidants.

Pear:  There are numerous pear varieties in the United States, the most common of which is the European.  The seeds in this pear are toxic like apple seeds.  The skin is a good source of vitamin C and chlorogenic acid, an important antioxidant.

Pineapple:  The healthiest part of a pineapple is its core which is loaded with bromelain, an enzyme which acts as a natural anti-inflammatory.  Vitamin C, fiber, manganese, and copper can all be found in the core as well.  Pineapple skin is also nutritious, containing vitamin C and bromelain.  Keep in mind its texture, though.  It’s very susceptible to chemicals and pesticides.

Plum:  Plum skins contain fiber, vitamin C, beta-carotene, and antioxidants.  The seed or pit, however, contains the same properties as apple seeds.

Strawberry:  Strawberry “seeds” are actually tiny fruits, themselves, and are fairly good sources of fiber.  If you’ve ever been to a live demonstration of Blendtec or Vitamix machines, you may have heard the demonstrator advocate the green caps of strawberries as being nutritious.  I, however, have yet to find any study or documentation of any sort that backs this claim.  My advice is to cut off the caps before you eat or blend the fruit.

Watermelon:  The watermelon, as a whole, is one of the healthiest fruits on the planet.  Its seeds contain zinc, iron, and fiber, and can be composed of up to 30% protein.  The outer skin is not exceptionally nutritious, but the rind definitely is, containing vitamins A and C, beta-carotene, and lycopene, an especially beneficial phytonutrient that studies suggest may serve as a preventative for certain cancers such as prostate cancer.

As mentioned in specific fruits above, almost all conventionally-grown fruits and vegetables are done so with the application of pesticides and other chemical agents.  Regardless of how nutritious the skin of a fruit may be, these benefits are almost always negated by pesticides if it is ingested unwashed.  This is reason alone to select organically grown produce whenever possible.  Should one wish to take advantage of the nutrition in traditionally-grown fruits, however, it should be considered essential that they be washed thoroughly prior to utilizing.

Also, keep in mind that thick skins and/or dense seeds and pits can also dramatically alter the flavor of recipes typically made with just the more conventional parts of the fruits.  High-performance blenders certainly make the smoothest of smoothies, regardless of the composition of your ingredients.  However, they can do little about flavor.  The most nutritious smoothie in the world won’t benefit you if you can’t drink it because it tastes bad.  This is why the ultimate decision on whether or not to blend the entire fruit is best left to the individual.

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