Can You Eat Fruit Seeds and Skins? Nutritional Insights Explained

Q: Can You Eat Fruit Seeds and Skins? Nutritional Insights Explained

Hello： For patients with peptic ulcers and gastritis, it is not advisable to consume coarse fruit seeds and skins. <br>As for generally healthy individuals, if the fruits are washed and can be swallowed, it is acceptable to eat the seeds and skins. <br>Certain vitamins in fruits

Can fruit seeds be eaten?

I usually drink fruit and vegetable juices, and I saw on TV about people who successfully fought cancer discussing the benefits of whole food nutrition.
Can the average person consume fruit seeds and skins? Additionally, if I cut fruits and vegetables and freeze them, will they still retain their nutrients when I blend them into juice later? Will I only be consuming fiber?

Grace, 20~29 year old female. Ask Date: 2005/08/07

Dr. Shi Guimei reply Nutrition

Hello: For patients with peptic ulcers and gastritis, it is not advisable to consume coarse fruit seeds and skins.
As for generally healthy individuals, if the fruits are washed and can be swallowed, it is acceptable to eat the seeds and skins.
Certain vitamins in fruits can be easily destroyed by external factors; therefore, to minimize the degradation of some vitamins, it is best to cut the fruit just before consumption and eat it promptly.
Additionally, it is advisable to avoid juicing.
If juicing is necessary due to difficulty in chewing, it should also be consumed quickly.
If fruits and vegetables are cut and frozen beforehand, and then juiced when needed, the nutritional content will include not only fiber but also fructose, certain minerals found in some fruits, and some vitamins that remain intact.
However, special attention must be paid to food hygiene and safety.
Sincerely, Dietitian Shih Kuei-Mei, Director of the Nutrition Department.

Reply Date: 2005/08/07

More Info

When it comes to consuming fruit seeds and skins, the general consensus is that for most healthy individuals, eating the seeds and skins of fruits is permissible, provided they are washed thoroughly and are safe to swallow. However, there are some exceptions to consider, particularly for individuals with certain digestive issues, such as peptic ulcers or gastritis, where the rough texture of seeds and skins may exacerbate symptoms.

Fruit skins often contain a wealth of nutrients, including dietary fiber, vitamins, and antioxidants. For example, the skin of apples is rich in quercetin, a flavonoid that has anti-inflammatory properties. Similarly, the skins of grapes and berries are packed with antioxidants that can help combat oxidative stress in the body. Therefore, consuming fruit skins can contribute positively to your overall nutrient intake.

As for fruit seeds, some, like those found in apples and cherries, contain amygdalin, which can release cyanide when metabolized. However, the amounts present in a typical serving are generally not harmful unless consumed in excessive quantities. On the other hand, seeds from fruits like watermelon and pumpkin are not only safe to eat but also nutritious, providing healthy fats, protein, and fiber.

Regarding the preparation of fruit juices, freezing fruits after cutting them can lead to some nutrient loss, particularly in vitamins that are sensitive to light and air, such as vitamin C. However, freezing can also help preserve many nutrients, and when you blend frozen fruits into smoothies or juices, you still retain a significant amount of their nutritional value. The fiber content remains intact, which is beneficial for digestive health.
When you blend fruits into juice, you are indeed consuming more than just fiber. You are also getting natural sugars (like fructose), vitamins, and minerals that are present in the fruit. However, it's important to note that juicing can lead to a higher concentration of sugars without the balancing effect of fiber, which can spike blood sugar levels. Therefore, moderation is key, and it’s often recommended to consume whole fruits rather than just juices to maximize fiber intake and minimize sugar spikes.

In summary, for most people, eating fruit seeds and skins can be a healthy addition to their diet, provided they are safe and properly prepared. Freezing fruits for later use in smoothies or juices retains many of their nutrients, and while you do consume fiber, you also benefit from the vitamins and minerals present in the fruit. To optimize your health, consider incorporating a variety of whole fruits and vegetables into your diet, as they provide a broad spectrum of nutrients essential for overall well-being.

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