Most of us love to eat bananas, whether on their own or added to smoothies, cereals or used in baking. But have you ever considered the health benefits of the banana peel?.

Banana Peel Nutrition Facts

A medium-sized banana peel contains approximately:.

Fiber: 3.1 grams
Protein: 1.3 grams
Vitamin B6: 20% of the recommended daily intake (RDI)
Vitamin C: 17% of the RDI
Potassium: 12% of the RDI
Magnesium: 8% of the RDI

The peel also contains smaller amounts of other vitamins and minerals like calcium and folate.

Banana Peel Health Benefits

Here are some of the potential health benefits of bananas, according to scientific research:.

1. Lower Blood Sugar Levels

Banana peels contain fiber, which slows down the absorption of sugar and carbohydrates in the body. This can help prevent spikes in blood sugar levels and may be beneficial for those with diabetes or at risk of developing it.

2. Improve Digestive Health

The fiber in banana peels can also help improve digestion and alleviate constipation. Banana peels contain both soluble and insoluble fiber, which can help promote good gut health and regularity.

3. Boost Immune System

Banana peels contain vitamin C, which is a powerful antioxidant that helps protect cells from damage and can boost the immune system.

4. Reduce Inflammation

The peel of a banana contains antioxidant and anti-inflammatory compounds, including carotenoids and polyphenols. These compounds may help reduce inflammation in the body, which can be beneficial for a wide range of health conditions.

5. Improve Skin Health

Applying the inside of a banana peel to the skin may help improve its health and appearance. The peel contains vitamin C and other antioxidants, which can help protect the skin from damage and premature aging.

How to Eat Banana Peels

Now that you know the benefits of banana peels, it’s time to start considering ways to include them in your diet. Here are some ideas:.

1. Add Them to Smoothies

You can add small pieces of banana peel to your smoothies for an extra nutritional boost. Just make sure to puree them well.

2. Use Them in Baking

Banana peels can be chopped and added to muffins, bread, or pancakes. Just make sure to remove the stems before using them.

3. Fry Them

Some people like to fry banana peels in a little bit of oil for a crunchy and healthy snack. This is especially popular in some Asian cuisines.

4. Boil Them

Boiling banana peels is another option. You can add them to soups or stews or simply boil them on their own with some spices for added flavor.

How to Choose the Best Banana Peels

When selecting banana peels for eating, opt for yellow or slightly green ones. Avoid bruised or damaged peels. Organic banana peels are the best choice if available as they are free of pesticides.

Conclusion

Banana peels may not be attractive, but their nutritional value is undeniable. They are high in fiber, vitamins, and minerals and offer a range of potential health benefits.

So, the next time you eat a banana, don’t throw out the peel! Instead, try some of the above ways to include it in your diet and take advantage of all the nutritional goodness that it has to offer.