Watermelon peel is often discarded after enjoying its sweet red intestines, but few people know that this layer of peel contains countless nutrients that are beneficial to health. From fiber, amino acids to vitamins and minerals, watermelon peel is truly a neglected nutritional value.
Rich in fiber to aid digestion
Sillowcase peels are rich in insoluble fiber, which supports bowel movements and reduces the risk of heart disease and colon cancer, says nutritionist Julie Stefanski, MEd, RDN, LDN, spokesperson for the Institute of Nutrition and Dietetics in Baltimore.
In addition to insoluble fiber, the skin also has a small amount of soluble fiber that helps reduce cholesterol. However, Stefanski warns that eating too much watermelon peel can suddenly cause bloating or flatulence due to the digestive system needing time to adapt.
Providing citrulline, amino acids to support exercise
Watermelon peel contains citrulline, an amino acid that helps increase blood flow and improve athletic performance. According to Sherry Gray, MPH, RD, a nutritionist at the University of Connecticut: A cup of watermelon peel contains up to 60% more citrulline than red meat. This is a useful ingredient in the pre-workout diet".
However, Gray notes that you need about 3-6g of citrulline/day to get a clear effect, which means you need to eat quite a lot of the skin or supplement through other sources.
Many essential nutrients:
In addition to citrulline and fiber, watermelon peels also contain vitamin C, B6, beta-carotene, calcium, zinc and phosphorus, all of which play a role in the immune system, nervous system and bone health.
In some ways, the skin is more nourishing than red meat. But you need to consume about 1-1.5 cups of shell to get enough significant nutrients," Gray shared.
How to eat it safely?
Before eating or cooking, wash the skin under the water, carefully brush the green skin with a brush. Stefanski emphasized: Even if you only eat the intestines, a knife can still carry bacteria from the shell into the fruit.
When eating raw, peel off the bitter green peel, keeping only the white part. The white crust has a cucumber-like taste, making it easier to eat. Can be eaten raw, added to salads, smoothies, stir-fried dishes or pickled. However, Stefanski notes many traditional recipes for adding more sugar or salt, which loses the initial health benefits.
A sustainable food trend
Researchers are developing a method of exploiting watermelon peels, such as grinding them into flour to add fiber to the spinach and baked products. This is a potential direction to help reduce food waste and enhance the nutritional value of seemingly thrown away ingredients.
