“Great Food Combos for Losing Weight”

 

POWER PAIRS: When it comes to slimming down, two (or more) foods can be better than one. That’s because each has different nutrients that work together. As a team, they can help you fend off hunger, stay full longer, and burn fat or calories better than they would solo.

AVOCADO AND DARK LEAFY GREENS: A spinach or kale salad is low in calories and high in nutrients, but it can leave you wanting more. To make it more filling, top it with avocado. It’s likely to be more satisfying since it has a kind of good fat (monounsaturated) that staves off hunger. Bonus: Avocado also helps your body absorb more of the veggies’ disease-fighting antioxidants.

CHICKEN AND CAYENNE PEPPER: Chicken breasts are known to be good for weight loss, and for good reason. One breast serves up 27 grams of protein for fewer than 150 calories. Protein takes longer to digest, and that can keep you full longer. Spice up this dinner staple with a rub or sauce made with cayenne pepper. It may boost your calorie burn and make you less hungry.

OATMEAL AND WALNUTS: A simple way to slim down: Eat the rough stuff. Simply adding more fiber to your diet can lead to weight loss. That’s because your body can’t break down fiber, so it slows down digestion and takes up space in your stomach. With 4 grams of fiber per cup, oatmeal can be a good source. Walnuts can add about another 2 grams, plus satisfying protein and crunch.

EGGS, BLACK BEANS AND PEPPERS: Start your day with this protein-packed scramble. According to research in the Journal of the American College of Nutrition, people who had eggs for breakfast ate less for the rest of a day and a half than those who had a bagel. Black beans and peppers make this morning meal even more filling, thanks to a double dose of fiber.

BEAN AND VEGETABLE SOUP: Add a broth-based vegetable soup to your lunch or dinner. The liquid fills your stomach, leaving less room for higher-calorie foods. One study showed that people who started with soup ate 20% fewer calories during a meal. Stirring in beans, such as chickpeas or black beans, can give it more staying power because they’re high in protein and fiber.

STEAK AND BROCCOLI: Too tired to hit the gym? This meal can help you out. Beef is rich in protein and iron, which your body uses to build red blood cells. They take oxygen to your organs, so falling short in those can zap your energy. Broccoli is the perfect side, because its vitamin C helps your body take in iron. A half-cup of this veggie has 65% of all the vitamin C you need in a day.

GREEN TEA AND LEMON: If you need a pick-me-up, brew some green tea. The low-calorie drink is packed with antioxidants called catechins, which may help you burn more calories and fat. One study suggested that drinking 4 cups of green tea every day may lead to decreases in weight and blood pressure. To make it even healthier, add a squeeze of lemon -- it helps your body absorb them.

SALMON AND SWEET POTATO: Fish is often called “brain food,” but it’s also good for your waist. Its omega-3 fats may help you lose body fat, and salmon is a top source. Plus, one 3-ounce serving packs in 17 grams of protein. Serve it with a baked sweet potato for a filling yet light meal. A 5-inch-long spud has 4 grams of fiber and just 112 calories.

YOGURT AND RASPBERRIES: This creamy treat may help turn up the fat burn. Research suggests that people who get more calcium and vitamin D as part of a weight loss plan shed more fat than those who don’t. So, look for a vitamin D-fortified yogurt, which serves up about 35% of all the calcium you need in a day. Top it with half a cup of raspberries for sweetness and 4 grams of fiber.

MUSHROOMS AND GROUND BEEF: You can eat burgers and lose weight -- the key is to swap at least 50% of the meat for chopped or ground mushrooms. With only 16 calories a cup, they can lighten any dish made with ground beef without skimping on flavor. They may also help keep your blood sugar levels steady, which helps curb cravings.

OLIVE OIL AND CAULIFLOWER: At just 27 calories a cup, cauliflower is a diet-friendly food. It’s also low on the glycemic index (GI), a measure of how much a food raises your blood sugar. One study showed that low-GI vegetables led to more weight loss than starchier ones, such as peas and corn. Drizzle chopped cauliflower with olive oil and roast it -- this brings out the flavor, and olive oil’s fats can curb your appetite by making you feel full.

PISTACHIOS AND AN APPLE: Need a midday snack? This combo offers protein, healthy fats, and fiber to fend off hunger. With about 160 calories for 50 of them, pistachios are one of the lowest-calorie nuts. Plus, they’re usually packaged in their shells, which can slow you down and keep you from munching mindlessly. The apple adds sweetness and crunch to your treat, along with 4 grams of fiber.

FISH, WHOLE WHEAT TORILLA AND SALSA: One of the top reasons weight loss efforts fail is taste. Eating bland foods at every meal can lead to a junk food binge. So, it’s important to have healthy, flavorful dishes in your lineup. Fish tacos are a perfect example: Make them with white fish for lean protein and a whole-wheat tortilla for fiber. Top them with some salsa for extra vitamins.

DARK CHOCOLATE AND ALMONDS: Swearing off sweets sounds like a good way to drop pounds, but it can backfire. Nixing them altogether can lead to overeating. With about 7 grams of sugar per ounce, dark chocolate is one dessert you can feel good about eating. Pairing it with high-protein almonds keeps your blood sugar levels steady, and that can keep you satisfied longer.

REVIEWED BY: Melinda Ratini, DO, MS, WebMD, on October 06, 2020

SOURCES:

Heather Mangieri, RDN, spokeswoman, Academy of Nutrition and Dietetics.

Jessica Crandall, RDN, spokeswoman, Academy of Nutrition and Dietetics.

Wien, M. Nutrition Journal, November 2013.

Unlu, N. The Journal of Nutrition, March 2005.

USDA National Nutrient Database.

Ludy, M. Physiology & Behavior, March 2011.

Ma, Y. Annals of Internal Medicine, February 2015.

Vander Wal, J. Journal of the American College of Nutrition, December 2005.

Flood, J. Appetite, April 2007.

Kim, S. The American Journal of Clinical Nutrition, May 2016.

National Institutes of Health Office of Dietary Supplements: “Vitamin C.”

Nagao, T. The American Journal of Clinical Nutrition, January 2005.

Green, R. Molecular Nutrition Food Research, September 2007.

Buckley, J. Nutrients, December 2010.

Zhu, W. Nutrition Journal, January 2013.

Miller, A. Journal of Food Science, September 2014.

Marsales, H. The FASEB Journal, April 2014.

Bertola, M. PLoS Medicine, September 2015.

Schwartz, G. Cell Metabolism, October 2008.

Cottone, P. PNAS, November 2009.

Tan, S. European Journal of Clinical Nutrition, November 2013.

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

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“Healing Foods”

 

EAT, DRINK, AND BE HEALTHY: Healthy food is the medicine we give our bodies every day. It can’t cure what ails you, but certain foods have the power to soothe symptoms and give your body a boost when you have specific illnesses or injuries. Help yourself to these healing foods. 

CHICKEN PHO: This Vietnamese soup packs more healing power than old-fashioned chicken and noodles when it comes to colds. Chicken pho (pronounced “fuh”) also packs the anti-viral power of star anise and the anti-inflammatory properties of cardamom and cinnamon. It has antioxidants in the form of goji berries and coriander seeds. Jalapenos bring calcium and vitamins A and C -- along with some nose-clearing spice. 

SARDINES: Sardines may not be the sexiest fish at the supermarket, but their little bones may help your broken bones heal faster. Usually packed into small tins with water, olive oil, or tomato juice, these tiny fish are full of calcium and vitamin D. They also have more bone-strengthening omega-3 fatty acids than most other fish. Bonus: Sardines are caught wild and young, which means their mercury levels are low. 

UNRIPE BANANAS: Green bananas have a secret superpower: They’re great for diarrhea. They contain resistant starch, which means it doesn’t let your small intestine absorb it quickly. Instead, it feeds good bacteria in your digestive tract and tells the bad bacteria to get out. Bananas are also full of electrolytes like potassium, which can help you replace what you’ve lost. 

HONEY: Skip the honey-flavored lozenges and treat your cough with the real thing. Honey lessens inflammation, soothes pain, and kills bacteria. It’s also full of antibodies that fight viral infections. It’s packed with vitamins like niacin and vitamin C, and minerals like calcium and iron, for a healthy boost of energy. Add 2 tablespoons to warm water or tea for a natural cough suppressant with big benefits. 

KIMCHI: This traditional Korean dish may end your gas and bloating. It’s a spicy mix of vegetables like napa cabbage and radishes that are fermented or preserved with natural good bacteria. When you eat it, it loads your gut with good bacteria, also called probiotics, and moves out bad bacteria that can cause belly distress. Some kinds of sauerkraut and pickles have the same effect: Look for the words “naturally fermented” on the label. 

HORSERADISH: This cousin of mustard, onion, and garlic is anything but subtle. When you grate horseradish, it crushes the cells of the root. This releases the oils that bring out its signature heat. Even a small dab can make your eyes water and nose run. That’s great news if you have sinus or nasal issues: Horseradish moves out mucus that attracts bacteria if it stays in your system too long. Same for the green mound of wasabi that comes with sushi. 

COFFEE: When you have a headache, the blood vessels that feed your brain get tight, then enlarge and press against your nerves. That’s what causes the throb in your head. The caffeine in coffee, black tea, and chocolate causes your blood vessels to go back down in size. Don’t take this as permission to guzzle down cup after cup: You can also get a withdrawal headache after you have too much caffeine. 

KALE: Small scrape? Knife cut? Start healing yourself with kale or other dark, leafy greens like spinach, broccoli, and collard and turnip greens. They have high amounts of the essential nutrient vitamin K, which helps your blood cells group up and clot. Not only does this stop you from losing more blood; it also protects your wound. K also helps your body build healthy bone tissue. 

GINGER: Whether you love or hate the spicy bite of ginger, it’s great for your stomach. The root of the ginger plant has compounds called gingerols. They block the receptors in your digestive tract that cause nausea. Use it to treat morning sickness, motion sickness, and post-surgery or chemotherapy-related stomach issues. Ginger comes in many forms, including candied, dried, fresh, pickled, powdered, and ground. 

HERBAL TEA: Soothe your sore throat with a warm cup of herbal tea. If your throat hurts, peppermint tea has natural numbing qualities. Clove and green tea fight bacteria. Raspberry-flavored tea reduces inflammation. Chamomile will lubricate your throat: Drink it if you’re hoarse. Whatever you choose, make sure it’s decaf so you’re able to rest and sleep. 

APPLES: You know what they say about apples -- and with good reason. Apples have high amounts of pectin, a soluble fiber in the walls of its cells. If you’re constipated, it gets your bowels moving. And if you have diarrhea, it reduces inflammation and helps firm up your bowel movements. To get the most fiber, leave the skin on. Other naturally high-fiber foods include raspberries, cooked artichokes, and Brussels sprouts.  

Reviewed by Christine Mikstas, RD, LD on March 18, 2020, WebMD

SOURCES:

University of Iowa Hospitals & Clinics: “Warfarin, your diet, and vitamin K foods.”

National Institutes of Health, Office of Dietary Supplements: “Vitamin K.”

Johns Hopkins Medicine: “How Wounds Heal.”

Harvard T.H. Chan School of Public Health: “Vitamin K,” “Bananas.” 

UCCE Master Food Preservers of Amador/Calaveras County: “Fermentation Kimchi, Kombucha, Kefir.”

Michigan State University, MSU Extension: “Interested in making your own home-fermented foods?” “Benefits of honey.”

Harvard Health Publishing, Harvard Medical School: “Fermented foods can add depth to your diet,” “Hot stuff has the right stuff,” “Natural ways to relieve constipation.”

Mayo Clinic: “Belching, gas and bloating: Tips for reducing them.”

UCLA History & Special Collections, Louise M. Darling Biomedical Library: “Horseradish.”

Penn State Extension: “Growing Horseradish.”

Sutter Health: “The Health Benefits of Goji Berries.”

University Health News: “7 Surprising Coriander Health Benefits: From Fighting Cholesterol to Treating Diabetes and More.”

University of Maryland Graduate School: “Health Benefits of Cinnamon.”

U.S. National Library of Medicine, National Institutes of Health: “The effect of cardamom supplementation on serum lipids, glycemic indices and blood pressure in overweight and obese pre-diabetic women: a randomized controlled trial,” “The Effectiveness of Ginger in the Prevention of Nausea and Vomiting during Pregnancy and Chemotherapy,” “Honey and Health: A Review of Recent Clinical Research.”

Wiley Online Library: “Star anise (Illicium verum): Chemical compounds, antiviral properties, and clinical relevance.”

Penn Medicine: “6 At-Home Remedies to Ease Your Sore Throat.”

Columbia University Department of Neurology: “Pulling Ahead of Headaches.”

National Headache Foundation: “Does Caffeine Trigger or Treat Headaches?”

University of Rochester Medical Center: “Ginger.”

Bastyr University: “Ginger: Boundless Culinary and Medicinal Applications,” “4 Reasons Sardines are Great -- and 2 Recipes to Convince You.” 

Cleveland Clinic: “3 of the Healthiest (and Worst) Fish, According to Our Dieticians.”

Molecules: “Pectin and Pectin-Based Composite Materials: Beyond Food Texture.”

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

“25 Surprising Foods That Blast Fat”

 

You might not have known it before but adding these foods to your diet will help you reach those weight-loss goals. Now that the colder months are making their annual comeback, you might find yourself really focusing on targeting any excess body fat you wish to shed before you indulge in all those holiday treats. And while there isn't one food that is magically going to melt away all those unwanted pounds instantly, there are some fat-burning foods you can add to your diet that you might not even realize have been linked to an increased rate of fat loss. So, what exactly qualifies a food to be "fat-burning" you might ask? Well, they are foods that get your metabolism going, helping you burn fat, or simply keep you feeling full for a longer time. They're the foods you're going to want to stock up on because of their fat-burning properties.

 

GUACAMOLE: Yes, you now have yet another reason to eat guacamole. See, avocados are not only packed with vitamin B6, which fights the stress hormone cortisol that can trigger belly-fat, but they provide monounsaturated fat. This is a healthy fat, that according to a study in Diabetes Care may actually prevent body fat distribution around your belly. The healthy fats from avocados keep on giving too, as they'll most likely keep you fuller longer. So, you won't go looking for a snack, which then leads to you overall consuming more calories.

DARK CHOCOLATE: Chocolate to help burn fat? Yes, you're in luck! Louisiana State University researchers found that chocolate can boost the body's production of gut-healthy polyphenolic compounds, including a fatty acid that turns off genes linked to inflammation and encourage the body to burn fat as fuel. Now that's just truly amazing!

LEMON WATER: It shouldn't be much of a surprise that water is necessary to keep your metabolism functioning to the best of its ability. But by adding lemon to it, you're serving up d-limonene, an antioxidant in lemon peel that one study showed had therapeutic effects on metabolic disorders in mice with high-fat-diet-induced obesity.

GUAVA: Guava not only serves up a ton of vitamin C, but one cup has four grams of satiating protein. This fruit is one you want to add to your shopping list if you're trying to drop those unwanted pounds.

MUSTARD: Mustard might have a bit of a kick to it, and it's going to help you kick those pounds off, too. Scientists at England's Oxford Polytechnic Institute  found that eating one teaspoon of mustard can actually boost your metabolism up by 25% hours after you're done eating it. Not a bad deal there!

PORK TENDERLOIN: Go ahead and have some pork tenderloin for dinner. A study published in the journal Nutrients had overweight subjects eat a diet rich in fresh lean pork and after three months, the participants saw a significant reduction in waist size, BMI, and belly fat, as pork protein is thought to contribute to greater fat burning.

SPAGHETTI SQUASH: Spaghetti squash is the low-calorie fix for when you're craving spaghetti that happens to be a great source of fiber. And this is important because it will keep you fuller longer and help keep your belly from getting bloated.

CHOCOLATE MILK: Chocolate strikes again! Low-fat chocolate milk is actually packing eight grams of protein per cup, which means if you sip on some before and after your workout, you're giving your body plenty of protein. It's no secret that muscle burns more calories than fat and as you work out, you're creating more muscles. It's a lovely cycle, isn't it? Just be careful to choose a chocolate milk that isn't full of too much sugar.

COFFEE: Coffee is great for jumpstarting your metabolism, and as long as you're drinking it black without any unhealthy creamers and artificial sweeteners, you're on the right track. According to a study published in Physiology & Behavior, those who drank caffeinated coffee had a 16% higher average metabolic rate than those who drank decaf.

RED WINE: Go ahead and have that glass of red wine. See, red wine contains resveratrol, a highly anti-inflammatory polyphenol. 

COTTAGE CHEESE: The key to cottage cheese is that it actually helps you get to sleep at night and according to a study in the American Journal of Clinical Nutrition, if you don't get enough sleep, you're more likely to eat meals that are more calorie-dense the next day. Cottage cheese is one of the best foods to eat before sleep  because it's packing with casein protein, a slow-releasing milk protein that will keep you full throughout the night. No midnight snack is needed here! 

PEANUT BUTTER: Who doesn't love peanut butter? Not only does this childhood staple taste great, but it's packing in tons of flat-belly nutrients such as monounsaturated fats (which also help lower cholesterol) and protein. 

CHEESE: Cheese has plenty of calcium and both calcium and dairy intake have been linked to an overall lower body weight, according to one study. But you do want to be careful not to just eat an entire block of cheese at one time. Instead, it's best to pair some cheese with other fiber-rich snacks. 

ALMOND BUTTER: If you're not a peanut butter fan, perhaps almond butter is your go-to. It is a bit on the decadent side, which is a good thing, as you don't need to eat a ton of it to feel satisfied. More importantly, a study published in the Journal of the American Heart Association showed that eating just 1.5 ounces of almonds daily led to a reduction in belly and leg fat. 

HUMMUS:  Hummus is made from chickpeas, so it makes sense this spread is packed with protein. But the best part about hummus is that it pairs perfectly with fiber-rich vegetables, as it's truly a filling, low-calorie dip. 

UNDERRIPE BANANAS: Munch on a slightly green banana? OK, hear us out here. Under-ripe bananas are rich in resistant starch , which is a type of starch that can pass through the small intestine without being digested. Essentially, it ends up helping to create healthy gut bacteria, which leads to longer feelings of fullness. And that beloved vitamin B6 is present, which as you already know is a nutrient that helps convert food into energy. 

PINK LADY APPLES: Yes, we're calling out a specific type of apple here. It's one of the best fruit sources of fiber, which is vital to reducing belly fat. And one study  found that every 10-gram increase in soluble fiber that the participants ate per day, visceral fat was reduced by 3.7% over five years. So, time to stock up on these apples! 

TART CHERRIES: We're not talking about those maraschino cherries that are found in ice cream shops here! Actual antioxidant-rich tart cherries were found in one 12-week study by the University of Michigan done on rats to have a 9% greater belly fat reduction compared to rats who didn't eat cherries. Cherries are also great for combating inflammation, which is overall going to help you reach your weight loss goals. 

PEACHES: One study done by Texas AgriLife Research found that peaches may just help ward off the risk of obesity-related diseases and they help fight inflammation as well. Peaches are also naturally lower in sugar than other fruits, so you don't have to be as wary about the sugar content here. 

CABBAGE: Who knew that cabbage serves up plenty of fiber per cup? It also can help to lower your cholesterol levels by preventing bile from absorbing fat after a meal. And what is bile exactly? That's the fluid secreted by the liver that helps with digestion. 

RED PEPPERS: Red peppers are packed with vitamin C, and this is an antioxidant that's been shown to reduce stress hormones levels. And when you're more stressed, you have high levels of cortisol, which can lead to belly fat storage, and essentially, fat cells will flourish. No thanks! Munching on some peppers can help combat that. 

KIDNEY BEANS: As you know, soluble fiber is great for reducing belly fat and kidney beans may be the best of the best when it comes to which beans help with fat loss, as they contain slightly more protein and less fat. Beans might get a bad rap, but you can't fight those nutritional benefits! 

MACADAMIA NUTS: Most of the fat in macadamia nuts is monounsaturated, and you already know that eat this type of healthy fat will help you burn belly fat. But just be sure to eat these nuts all on their lonesome and not in the form of a white chocolate chip cookie so you can get the full benefits! 

CAYENNE PEPPER: Another pepper strikes, this time it's one that brings the heat. According to a study published in the American Journal of Clinical Nutrition, daily consumption of capsaicin, one of the compounds found in peppers, actually speeds up abdominal fat loss. How so? Well, it boosts the body's ability to convert food into energy. Not only that, but the spicy cayenne pepper serves as an appetite suppressant, according to another study. 

WHITE TEA: Tea, you might not realize, actually can do so much good for your body and white tea is a perfect example. One study found that white tea can stimulate lipolysis—the breakdown of fat—and block adipogenesis, which is the formation of fat cells. Drinking some of this is an easy way to burn fat, now isn't it? 

BY: jennifer maldonado, eat this, not that, MARCH 11, 2021

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the EAT THIS, NOT THAT and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the EAT THIS, NOT THAT and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the EAT THIS, NOT THAT and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. EAT THIS, NOT THAT and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by EAT THIS, NOT THAT, EAT THIS, NOT THAT employees, others appearing on the Site at the invitation of EAT THIS, NOT THAT, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk. 

“Fruit and Veggie Skins You Can Eat”

 

POTATO: Although you might be more interested in what’s inside the potato, its skin has fiber and tons of nutrients, like vitamins B and C, potassium, calcium, and iron.

PEACH: The fuzzy skin on peaches is packed with antioxidants and vitamins. Not only that, it has lots of dietary fiber, too. Peach skin has loads of vitamin A. There are also carotenoids -- a kind of antioxidant and provitamin -- in peach skin. These could help lessen your chances of cataracts. You’ll be getting a good amount of fiber too, which helps your body digest food.

EGGPLANT: An eggplant’s skin has lots of antioxidants. This is especially true for eggplant varieties that are darker in color. For example, purple eggplant varieties will have more nutrients in their skin than the white varieties. You may find an eggplant's skin a little too chewy to eat.

WATERMELON: Watermelon rinds have an amino acid called citrulline. It can help get rid of nitrogen in your blood and can also help ease pain if you have sore muscles. In fact, the rind has more citrulline than the juicy flesh. If you’re not keen on eating the rind raw, there are other ways to prepare and eat it. You can pickle it, juice it, or stir fry it like a vegetable.

APPLE: Interestingly, apple peels have more vitamins and fiber than what's inside. Fiber is helpful for stopping cholesterol buildup in your blood vessels. There’s also an antioxidant called quercetin that can help your brain and lungs work better.

CUCUMBER: Most of a cucumber's nutrients are in its dark green outer skin. It has lots of potassium, antioxidants, and fiber. The skin is also rich in vitamin K, a nutrient that supports bone health and blood clotting. But if the cucumber you want to eat isn’t organic and it has a heavy waxed coating, you might want to peel it anyway.

MANGO: Poison ivy has a chemical called urushiol. It’s what causes the itchy rash for most people who come in contact with it. Mangos have that same chemical, mostly in the skin. If you don’t get a rash from poison ivy, great news -- the skin of a mango is chock-full of dietary fiber. It’s also packed with vitamins E and C, antioxidants, polyphenols, and carotenoids. On top of that, it has polyunsaturated fatty acids and both omega-3 and omega-6.

KIWI: Kiwis have fuzzy, tough skin, but don’t let that stop you. You can scrape off the fuzz if you don’t like it. If you do eat the skin, you’ll get antioxidants, flavonoids (plant chemicals), and vitamin C. In fact, the skin has more of those nutrients than the inside does.

ZUCCHINI: Zucchini peels can taste a little bitter, but they’re extremely nutritious. You’ll get fiber, potassium, and some extra vitamin C. The skin of a zucchini also has loads of antioxidants, like lutein, carotenoids, and zeaxanthin. You can reap the benefits of this veggie skin by combining them with other flavors, like in a salad, or by cooking them.

BANANA: Bananas have a peel that’s tough to eat and tastes bitter. Still, the peel has some great health benefits. It has potassium and antioxidants, like lutein. Lutein is good for eye health. Banana peels also have something called tryptophan, an amino acid. Since the skin is tough and bitter, you can boil it for a few minutes, then bake in the oven to dry it out for a tea or a smoothie.

ORANGE: Orange peels have an incredible amount of vitamin C -- twice the amount that’s inside the fruit. They’re also packed with vitamin B6, calcium, potassium, magnesium, and riboflavin (a B vitamin). Orange peels are hard to digest and they can be bitter. So, use a grater to make orange zest. You can zest in salad dressings or sprinkle it directly on top of a salad. The flavor of the zest also goes well with chocolate and ice cream.

REVIEWED BY: Brunilda Nazario, MD, WebMD, on July 02, 2021

SOURCES:

Simply Healthy Family: “Can You Eat The Peach Skin? Find Out The Truth Here.”

National Cancer Institute: “Carotenoid.”

A Healthier Michigan: “Seeds vs. Skin: Revealing the Healthiest Parts of Produce.”

UnityPoint Health: “Your Fresh Fruit Nutrition and Calorie Guide.”

Foundation Louis Bonduelle: “Eggplant.”

Produce for Better Health Foundation: “Are mango skins safe to eat?”

Eat Better Move More: “Can I Eat The Skin of A Mango?”

Oregon State University: “Riboflavin.”

BlackDoctor.org: “9 Times You Should Eat Fruit & Vegetable Skins.”

Watermelon.org: “Three Ways to Eat Watermelon Rind.”

Northside Hospital, Everyday Wellness: “Five Food Scraps You’re Tossing—But Should Be Eating.”

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
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"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

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