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Drop the peeler — eating the skins of fruit and vegetables could boost your nutritional intake of vitamins, combat cancer and increase your energy levels. Here, we reveal the fruit and vegetables you should try to eat whole... Kiwi fruit The hairy skin of the kiwi fruit is high in antioxidants and thought to have anti-cancer, anti-inflammatory and anti-allergenic properties, says Dr Glenville HOW TO EAT IT: If regular kiwi skin is too tart for you, opt for ‘gold’ kiwi fruit , which have sweeter, less hairy skins, but with the same benefits. Use the skin if you are juicing the fruit. Broccoli Those neat little florets look more appealing, but there’s every reason to eat the stalks, too. ‘Broccoli stalks can be less flavourful than the florets, but they are notably higher in calcium and vitamin C,’ says Dr Glenville. The stalks are also high in soluble fibre, so you’ll feel fuller for longer. HOW TO EAT IT: Simply shred the stalks into thin strips and add to stir-fry or serve steamed. Bananas Researchers in Taiwan discovered banana peel extract can ease depression as it is rich in serotonin, the mood-balancing chemical. The skin was also found to be good for eyes, as it contains the antioxidant lutein which protects eye cells from exposure to ultraviolet light — a leading cause of cataracts. HOW TO EAT IT: The research team advises boiling the peel for ten minutes and drinking the cooled water or putting it through a juicer and drinking the juice. Garlic Garlic skin contains six separate antioxidant compounds, according to research from Japan. ‘Peeling garlic cloves removes the phenylpropanoid antioxidants which help fight the ageing process and protect the heart,’ explains Dr Glenville. HOW TO EAT IT: Drizzle olive oil over half or even a whole garlic head, then add to your baking tray when cooking a roast dinner or oven-baked Mediterranean vegetables. 2010-11-16
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