水果連皮吃 健康益處多

Drop the peeler — eating the skins of fruit and vegetables could boost your nutritional intake of vitamins, combat cancer and increase your energy levels.
扔掉手中的削皮器吧，要知道水果蔬菜的外衣不僅可以促進身體對維生素的吸收，還能抗癌，增強活力呢！

Dr Marilyn Glenville, former president of the Food and Health Forum at the Royal Society of Medicine, says: "All fruit and vegetables have a 'bio-synergy', which means the nutritional benefits of each part are reinforced by the others."
英皇家醫學會營養協會前任會長瑪麗蓮？格勒威利博士稱，所有的水果蔬菜都具有生物協同效應，也就是說，蔬果的各個部分相互補充，強化各種營養。

And the skin is not the only healthy bit we discard — stalks and cores can also be packed with nutrients.
因此，除了果皮之外，被我們一同丟棄的果柄和果核也極具營養價值。

Here, we reveal the fruit and vegetables you should try to eat whole.
現在我們來看看，哪些蔬果其實是應該整個兒吃的。

Kiwi fruit
獼猴桃

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. "The skin contains three times the anti-oxidants of the pulp; it also fights off bugs such as Staphylococcus and E-coli, which are responsible for food poisoning."
獼猴桃毛茸茸的外皮中富含抗氧化劑，有抗癌，消炎，抗過敏的作用。格勒威利博士說, “獼猴桃果皮中的抗氧化劑含量是果肉的三倍，它還能對抗葡萄球菌，大腸桿菌這些會導致食物中毒的細菌。”

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.
食用方法：要是嫌普通獼猴桃太酸的話，那就選擇黃金奇異果吧，它們更甜一些，而且外皮相對光滑一些，但同樣很有營養。記得在榨汁時把果皮也加上。

Pineapple
菠蘿

Don't panic — it's the tough core of the pineapple, not the prickly skin you should tuck into.
先別怕，不是要你吃多刺的菠蘿皮，而是中間較硬的菠蘿果心。

Along with fibre and vitamin C, a pineapple's real benefit lies in an enzyme called bromelain, which breaks down food and dead human tissues linger in the digestive system quickly, protecting the stomach. "The core of a pineapple contains twice the bromelain concentration of the surrounding fruit," says Dr Glenville.
其實，除了富含纖維和維生素C，菠蘿營養好就好在它的菠蘿蛋白酶上，這種酶能加速食物分解，清除人體產生的垃圾組織，有助消化，保護腸胃。格勒威利博士指出：“菠蘿果心的菠蘿蛋白酶含量可是外層果肉的兩倍。”

HOW TO EAT IT: Press and crush the core and add the juice to sMoothies. It can be stringy, but the left-over pulp can also be added to soups or casseroles for extra fibre.
食用方法：將菠蘿果心榨汁，加入冰沙中。雖然看上去有些粘稠，但由於剩下的果渣含有較多粗纖維，所以可以將其倒入湯或者砂鍋菜中食用。

Bananas
香蕉

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.
臺灣的研究人員發現香蕉皮的提取物富含能穩定情緒的化學物質——血清素從而，可以緩解抑鬱。而且，香蕉皮還含有抗氧化的葉黃素，可以保護眼細胞免受紫外線侵擾，要知道，紫外線可是引起白內障的罪魁禍首。

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.
食用方法：研究人員建議將香蕉皮放入水中煮10分鐘，冷卻後喝湯；或者直接將其榨汁飲用。

Potatoes
土豆

Most people know potato skins are healthy, but few are aware of the reason why. It's because the skin is a real nutritional powerhouse. Just one fist-sized potato skin provides half your daily recommended intake of soluble fibre, potassium, iron, phosphorous zinc and vitamin C.
土豆皮有益健康可謂廣爲人知，可很少有人知道這其中的真正奧祕。其實，土豆皮就像一所發電站，提供各種營養。一個拳頭大小的土豆，其皮中所含的水溶性纖維、鉀、鐵、磷、鋅以及維生素C就可以達到每日營養素建議攝取量的一半。

"Pound for pound, potatoes contain more vitamin C than oranges, so are perfect for anyone looking to ward off colds," says Dr Glenville.
格勒威利博士說，相同重量的土豆比橘子含有的維生素C還多，所以也是預防感冒的首選。

HOW TO EAT IT: Bake whole as jackets, boil and mash with the skin on, or slice into wedges, toss in a little olive oil and bake for potato wedges.
食用方法：帶皮烤成英式“皮夾克土豆”；或煮爛，然後連皮搗碎；或者將土豆切成橘瓣狀，塗上橄欖油，烤成美味薯角。