7 surprising reasons, you should not throw your banana skin

Banana peels are a power rich in nutrients, filled with fibers, potassium and antioxidants that can support your health in countless ways. Eating raw banana skin may not be attractive, but you can integrate them into your meals.

1. They are filled with fibers

“Banana peels are rich in fiber, both soluble and insoluble,” said Avery Zenker, RD, dietitian at Queen’s University.

“The skin contains more fibers than the fruits inside,” she added.

This represents approximately 3 to 7 grams of fibers per 100 grams of skin, according to Anne Vanbeber, PHD, RD, LD, professor of nutritional sciences at Texas Christian University.

Fiber supports digestion, helps you satisfy yourself and promotes regular stools.

2. They are rich in potassium and other electrolytes

A single banana skin contains approximately 1,025 milligrams of potassium. This represents almost 40% of the recommended daily value and more potassium than you will find in the fruits inside, said Zenker.

“Potassium is an essential mineral and electrolyte that play an important role in the balance of fluids and blood pressure,” said Zenker. “Higher potassium intake can help fight high blood pressure.”

The skin also contains other beneficial minerals, such as magnesium, calcium and traces of iron and zinc.

3. They are responsible for antioxidants

Banana peels are rich in antioxidants such as polyphenols, flavonoids, anthocyanas and carotenoids – many of which increase as the peel matures.

“Polyphenols found in banana peels have anti-inflammatory and antioxidant properties that can reduce the risk of heart disease, type 2 diabetes and even certain cancers,” said Zenker.

Vanbeber added that specific carotenoids, such as lutein, alpha-carotene and beta-carotene, also support the health and skin health.

4. They can support healthy cholesterol levels

The fiber of banana peels can be bonded with cholesterol in the digestive tract, helping to excrete it from the body, said Zenker. “Polyphenols of banana peels can also play a role in supporting healthy cholesterol levels, such as catechin, Campesterol and Stigmasterol,” she added.

Maintaining long -term healthy cholesterol levels can support global heart health, especially when combined with a balanced diet and regular exercise.

5. They could help regulate blood sugar

Banana Peels’ rich fiber and polyphenol content can also help slow the speed at which your body absorbs carbohydrates, which supports better regulation on blood sugar, said Zenker.

This is particularly promising for people with type 2 diabetes or insulin resistance, she added.

6. They could stimulate mood and sleep

Banana peels contain tryptophan, an amino acid involved in the production of serotonin and a key neurotransmitter that helps regulate mood. In fact, research suggests that non -ripe banana peels are a rich source of serotonin.

“Magnesium and tryptophan in banana peels can help improve sleep,” said Vanbeber.

7. They can be good for skin health

You don’t have to eat banana peels to benefit from it – in their topically, it can also offer advantages.

Banana Peel’s antimicrobial effect was advantageous for skin health and acne healing, “said Vanbeber.” A raw banana skin applied to an insect bite can also relieve itching. “”

How to integrate banana peels into your meals

Not in the idea of eating raw banana skin? It is understandable. But with good preparation and in -depth washing of peels, they can be surprisingly versatile and tasty.

Here is what experts recommend:

• Smoothies: Boil the skin to soften it, then mix in your smoothie with fruits, yogurt and honey to hide bitter.
• Tea: Try to boil skin in the water for 10 minutes, tighten it and sip it before going to bed.
• Pastries: Boiled puree or frozen frost and add it to the banana, muffins or pancakes for fibers and additional nutrients.
• Soups and currys: Simmer the banana skin, then use this liquid to strengthen the soups and currys.
• “Effiloche pork”: Grate ripe peels, sauté with onions, spices and a barbecue sauce, and to use in cursors or tacos.
• Chips: Slice, season and cook the peels for a crunchy snack.