Should We Remove Walnut Skin?
Some people might have the habit to peel off fruits and vegetable skin to reduce exposure to pesticides. However, removing the peels may also remove the most nutrient-rich part of the plants. If you have the habit of removing walnut skin before you eat, then you must read to find out what you’re missing.
Walnut skin is whitish, sometimes waxy and flaky, will bring a slightly bitter taste and this is often the reason people remove its skin. But, like most fruits and vegetables, walnut skin contains numerous amount of nutrients. There is approximately 90% of the phenols in walnut are found in the skin, including the key phenolic acids, tannins, and flavonoids. Phenolic acid acts as antioxidants that prevent cellular damage due to free radical oxidation reactions. It is also proven that eating walnut-rich meals can prevent oxidative damage from “bad” LDL cholesterol levels.
However, some people may not even notice there is walnut skin. Walnut skin is rich in health-supportive compounds that can help you fight against free radical damage. Choosing organic fresh goods can help in lowering the levels of pesticides and harmful chemicals. In the nutshell, it is better to eat with the walnut skin, unless you really cannot accept the bitter taste.
Liow Pui Kee
[BCs (Hons) Nutrition with Wellness Student]
(Love Earth Nutritionist)