多數人在享用果蔬時都會去掉外皮，因為外皮沒有果肉那般美味。實際上，許多果蔬的外皮不僅能吃，而且營養價值更為豐富。一起來看看對人體健康最有益的8種果蔬皮。

番茄皮

"Tomato skins are rich in the antioxidant lycopene, which helps boost collagen and protect against sun damage, leaving skin more smooth and youthful,” said Wan Na Chun, a registered dietitian.
注冊營養師萬娜春指出，番茄皮富含抗氧化劑番茄紅素，有助于補充膠原蛋白，保護皮膚免受陽光傷害，使皮膚更加光滑年輕。”

Tomato skin has 2.5 times more lycopene than the pulp. When it comes to micronutrients, the skin also offers plenty, including zinc, manganese, and copper.
番茄皮中的番茄紅素含量是果肉的2.5倍。番茄皮所含的鋅、錳、銅等微量營養素也很豐富。

獼猴桃皮

"I love eating the whole kiwi fruit, including the fuzzy skin, as it doubles the amount of fiber and provides extra doses of essential nutrients like vitamin E, C, and polyphenols,” said Michelle Routhenstein, a preventive cardiology dietitian.
預防心臟病學營養師盧森斯坦表示：“我喜歡連皮吃獼猴桃，因為獼猴桃皮所含纖維是果肉的兩倍，而且可以提供維生素E、維生素C和多酚類等重要營養物質。”

A 2020 study found that eating the skin of the kiwi appeared to result in lower inflammation and beneficial effects on gastrointestinal health.
2020年的一項研究發現，吃獼猴桃皮似乎可以減輕炎癥，改善腸胃健康。

柑橘皮

Eating citrus peels is considered a nutritious choice because they contain high concentrations of fiber, vitamins, and antioxidants. The peel packs more fiber than the fruit inside, which helps with digestion and promotes gut health.
吃柑橘皮被認為是一種營養豐富的選擇，因為它們含有高濃度的纖維、維生素和抗氧化劑。柑橘皮所含的纖維比果肉多，有助于消化并能促進腸道健康。

Additionally, citrus peels are rich in vitamin C and various bioflavonoids, which have anti-inflammatory and immune-boosting properties. Citrus peels also possess antioxidants that help fight free radicals, reduce the risk of chronic diseases, and boost skin health.
此外，柑橘皮富含維生素C和各種生物類黃酮，具有抗炎和增強免疫力的特性。柑橘皮還含有抗氧化劑，有助于對抗自由基，降低患慢性疾病的風險，并改善皮膚健康。

土豆皮

"Potato skins are another nutritional powerhouse, containing higher levels of vitamin C, potassium, folate, magnesium, and phosphorus compared to the peeled potato,” said Chrissy Arsenault, a registered dietitian. “They also provide additional fiber, contributing to gut health and satiety.”
注冊營養師克里斯·阿森諾介紹：“土豆皮也是營養寶庫，它含有比去皮土豆更高水平的維生素C、鉀、葉酸、鎂和磷。土豆皮所含的纖維素也更多，有助于腸道健康和增加飽腹感。”

Potato peels also contain many biofunctional compounds. A 2019 study showed that potato peel extract stimulated the synthesis of type I collagen, an effect that may have anti-aging benefits.
土豆皮還含有許多生物活性成分。2019年的一項研究表明，土豆皮提取物刺激了I型膠原蛋白的合成，可能具有抗衰老的功效。

胡蘿卜皮

"Carrot skins are rich in fiber, antioxidants like beta-carotene and polyacetylenes, and other beneficial phytonutrients. Beta-carotene, which the body converts to vitamin A, is crucial for maintaining healthy vision, skin, and immunity,” Arsenault said.
阿森諾說：“胡蘿卜皮富含抗氧化劑（如β-胡蘿卜素和多炔類）、纖維以及其他有益的植物營養素。β-胡蘿卜素能在人體內轉化為維生素A，對于保持健康視力、皮膚和免疫力至關重要。”

Antioxidants in carrot skins may help protect your cells from damage, potentially reducing the risk of chronic disease and even cancer.
胡蘿卜皮中的抗氧化劑可能有助于保護你的細胞免受損害，從而可以降低患慢性疾病甚至癌癥的風險。

蘋果皮

Among various fruit peels that are consumable, the apple peel stands out as one of the most beneficial to include in your diet. It’s a great source of vitamins and minerals, most notably vitamin C and potassium, which are essential for overall health.
在各種可食用的水果皮中，蘋果皮對健康的絕佳功效令其脫穎而出。它是維生素和礦物質的優質來源，尤其是維生素C和鉀，這對整體健康至關重要。

Apple peels are also packed with a high concentration of fiber, contributing to better digestion and weight management. They also contain important antioxidants and plant compounds (like quercetin, catechin, and chlorogenic acid) that may help prevent chronic diseases and promote heart health.
蘋果皮也富含高濃度的纖維，有助于更好的消化和體重管理。蘋果皮還含有重要的抗氧化劑和植物成分（如槲皮素、兒茶素和綠原酸），可能有助于預防慢性疾病并促進心臟健康。

葡萄皮

The skin of grapes is a rich source of antioxidants, including resveratrol, anthocyanins, and flavonoids. These compounds are known for their ability to fight oxidative stress and reduce inflammation in the body.
葡萄皮是抗氧化劑的豐富來源，包括白藜蘆醇、花青素和類黃酮。這些成分以其對抗氧化應激和減少體內炎癥的能力而聞名。

Resveratrol, in particular, has been linked to a variety of health benefits, including supporting heart health and offering protection against certain types of cancer. Additionally, the fiber found in grape skins promotes a healthy gut microbiome.
特別是白藜蘆醇，已被證實具有多種健康益處，包括有助于心臟健康和預防某些類型的癌癥。此外，葡萄皮中的纖維促進了腸道微生物群健康。

西瓜皮

Watermelon rind contains citrulline, an amino acid that may help improve blood circulation and lower blood pressure. It’s also packed with fiber, which promotes a functioning digestive system. Watermelon rind is also packed with vitamins C and B6, which are important for a strong immune system and may support brain function.
西瓜皮含有瓜氨酸，這是一種氨基酸，可能有助于改善血液循環和降低血壓。它也富含纖維，能夠促進消化系統正常運轉。西瓜皮還富含維生素C和維生素B6，對于健康的免疫系統很重要，并可能有助于增強大腦功能。

However, not all produce skins are safe to eat. For example, mango skin contains urushiol, which can trigger allergic reactions in people who are susceptible. The skin of lychee contains toxins that can be harmful if ingested.
然而，并非所有的果蔬皮都可安全食用。舉例而言，芒果皮含有漆酚，這種成分會在易感人群中引發過敏反應。荔枝皮也有毒，食之對人體有害。

英文來源：Verywell Health

翻譯&編輯：丹妮

審校：齊磊、董靜