8 Food Parts You Should Never Throw Away

If you're one of the many who discard fruit peels and vegetable stems, you might be missing out on valuable nutrients that your body requires. Many people would consider eating rinds and peels if they were aware of their edibility and nutritional benefits. Here are eight food parts you should always keep and never toss out.

# Potato Skins

Did you know that potato skins offer more benefits than the potatoes themselves? Be sure to cook your potatoes with the peel after thoroughly washing and soaking them in warm water. The skin contains about half of the potato's fiber, as well as calcium, vitamin B complex, vitamin C, iron, and more.

# Broccoli Leaves and Stalks

Broccoli leaves are rich in carotenoids, which provide vitamin A and may help reduce the risk of cancer. You can incorporate the leaves and stalks into soups, juices, or stir-fries.

# Onion Peel

When you peel an onion, don’t throw away the scraps. The skin of red onions is packed with quercetin, a flavonoid that combats inflammation, lowers blood pressure, prevents arterial plaque, and supports heart health. Red onions contain more quercetin than yellow ones.

# Carrot Greens

Carrot tops are loaded with calcium, magnesium, niacin, iron, zinc, B vitamins, vitamin K, and antioxidants. These nutrients can help combat colon cancer and strengthen your bones.

# Watermelon Rind

The white or green watermelon rind contains a substance called citronella, which can enhance blood circulation and dilate blood vessels, benefiting those with high blood pressure and diabetes. Blend it with the watermelon pulp to create a delicious smoothie.

# Watermelon Seeds

Don’t discard the seeds next time you eat watermelon; they may offer more health benefits than the fruit itself. Watermelon seeds are high in iron, zinc, copper, and magnesium, making them useful for improving heart health, treating infertility, and promoting healthy skin and hair. You can toss them into salads, pasta, or any dish you like.

# Kiwi Skin

Another often-ignored superfood is the skin of the kiwi fruit. The dark brown, fuzzy peel is rich in fiber, nutrients, and vitamin C, and it also has anti-cancer properties. Studies show that kiwi skin contains a higher concentration of antioxidants than the flesh.

# Orange Peel

In addition to fiber and antioxidants, the pith—the white stringy layer surrounding the flesh—is often wasted if discarded. Experts suggest that removing the pith can reduce fiber content by up to 30%. If you’re not keen on its bitter flavor, try making orange zest or adding the peels to beverages.