The Health Benefits of the Small Parts of Fruits and Vegetables

Getting the necessary supply of vitamins and minerals doesn’t always require much effort. Sometimes, all you need to do is eat a fruit or vegetable along with the seeds and pits—the parts we usually discard first. This isn’t always the right approach, since the peel and seeds often contain more beneficial substances than the flesh itself. Many of these seeds have long been used in cosmetology and medicine, notes Tatyana Bogdanova, a dietitian at the European Center for Aesthetic Medicine and Weight Loss. Oils and extracts are extracted from the seeds, which serve as ingredients in a variety of cosmetic products. For example, grape seeds are widely used in preparations to strengthen the heart and blood vessels. And grapefruit seeds yield extracts with pronounced antiviral and antifungal effects, confirms dietitian Natalya GRIGORIEVA. Nevertheless, despite their numerous benefits, you shouldn’t consume every seed you find indiscriminately—some of them may be harmful or contraindicated.

Pomegranate

A single pomegranate contains a huge number of seeds—as many as 600! This fruit is low in calories (52 kcal per 100 grams) and rich in vitamins and fiber, with most of the dietary fiber concentrated in the seeds. According to the U.S. Department of Agriculture, regular consumption of pomegranate seeds reduces the risk of cardiovascular disease and cancer.

Nutritional Information

Pomegranates are rich in vitamin C and vitamin K: just 100 grams of seeds cover approximately 17% of the daily requirement for ascorbic acid and about 20% of vitamin K. In addition, the seeds contain valuable phytochemical compounds—polyphenols. According to a study published in the American Journal of Clinical Nutrition, these powerful natural antioxidants help maintain cellular youth and health and may also prevent tumor development. Furthermore, pomegranate seeds contain ellagitannins—compounds with pronounced anti-inflammatory effects that improve vascular health.

Recommendations for use

Natalia Grigorieva warns that, on the one hand, pomegranate seeds act as a natural source of fiber and help cleanse the body, but on the other hand, excessive consumption can damage the gums. Therefore, it is important to know when to stop. People with sensitive tooth enamel should be especially careful—the hard seeds can damage teeth, and the acidic juice can make the situation worse. If you have gastrointestinal disorders, you should limit your consumption of pomegranate seeds, as they can trigger flare-ups. Pomegranate seeds can also enhance the effects of certain medications, such as anticoagulants.

How to eat them

The flesh of a pomegranate clings tightly to the seeds, which is why most people are accustomed to eating the seeds along with the flesh, chewing them thoroughly. To reduce potential discomfort, you can chew the seeds thoroughly or use pomegranate juice and seed powders in smoothies.

Grapefruit Almost everyone knows about the health benefits of this citrus fruit, but few realize the importance of grapefruit seeds—we almost always spit them out and throw them away. They may seem bitter and too large, making them inconvenient to eat, but they offer significant benefits.

Nutritional Information

The first person to recognize the medicinal properties of grapefruit seeds was physicist Yakov ARICH, who noted their antiseptic qualities. The seeds’ primary value lies in their bioflavonoids, plant-based antioxidants that boost the immune system. The extract from these seeds has a wide range of effects: it is used as an antiseptic, a preservative in cosmetics (for example, when making homemade creams), and for the prevention of viral, bacterial, and fungal diseases. Be sure to take the extract with you when traveling—it will come in handy. Additionally, grapefruit seeds contain vitamin P (rutin), which strengthens capillaries and reduces the permeability of blood vessel walls.

Precautions

People with gastrointestinal disorders, especially those with stomach ulcers and cholecystitis, should avoid consuming grapefruit. It is also not recommended to swallow the seeds whole—this can lead to irritation and other unpleasant digestive issues. When taking certain medications (such as statins and antiarrhythmics), grapefruit juice and extracts can enhance the effects of these drugs, so it is necessary to consult a doctor before use.

Best ways to consume

You can chew the seeds, but grapefruit seed extract—which is easily available at pharmacies—will provide the greatest benefit. However, it is recommended that you consult a doctor before use. For home use, the extract can be added to facial masks and balms.

Grapes Many people choose the Kishmish variety simply because it is seedless. But should we be so quick to dismiss these crunchy grapes with their slight bitterness and tartness?

Nutritional Information

Studies at the Research Institute of Physicochemical Medicine have shown that grape skins and seeds contain phytoestrogens—natural analogues of female hormones that help women over 40 avoid atherosclerosis. These substances also prevent the accumulation of cholesterol in the blood. In addition, grape seeds contain resveratrol—an antioxidant that reduces inflammation and improves vascular function.

Recommendations

Simply eating grapes with seeds is not harmful. However, taking grape seed extract may cause side effects such as headaches, dizziness, nausea, and dry skin. Pregnant women and children are advised to consult a doctor before taking extracts.

How to eat them

The National Center for Complementary and Alternative Medicine recommends chewing the seeds thoroughly to get the most benefit. You can also take an extract, but only after consulting a specialist. The seeds can be added to yogurt and salads in ground form to mellow the taste and improve digestion.

Avocado This exotic fruit is gradually gaining popularity in Russia and is no longer considered unusual. Avocados are notable for their light green flesh with yellowish hues and a large, round pit, which, although impossible to chew, also contains valuable nutrients. In Mexico, avocados are valued as an aphrodisiac with a stimulating effect.

Nutritional Information

Scientists at the National University of Singapore have discovered that avocado pits possess high antioxidant activity—they contain up to 70% antioxidants, whereas the flesh contains only about 30%. The seeds also contain phosphorus and potassium: the former supports bone and nervous system health, while the latter supports heart function. Additionally, the pits contain soluble fiber and polyphenols, which help regulate blood sugar levels.

Restrictions

Avocados are quite high in calories (223 kcal per 100 g) and contain a significant amount of fat (20–30%), so people who are overweight or trying to lose weight should consume them with caution. According to the 2007 World Avocado Congress, the pit contains tannins, which can be toxic if consumed in excess. To neutralize them, it is recommended to boil the pit beforehand. Additionally, people with avocado allergies should avoid consuming the pits and extracts made from them.

How to Use

To use an avocado pit, you’ll need to put in some effort: separate it from the flesh, place it in a plastic bag with the top and bottom open, then wrap it in an old towel and carefully crush it with a hammer. The resulting crushed pulp without the shell can be added to dishes or consumed on its own. The pits can also be used to make infusions and powders for adding to drinks and smoothies, provided there are no contraindications.

The Role of Fiber in Maintaining Gut Health

To improve bowel function, include foods rich in dietary fiber in your diet, especially soluble and insoluble types. Soluble fiber, found in oats, apples, and carrots, helps form a gel that slows digestion and stabilizes blood sugar levels. Insoluble fiber from whole grains, nuts, and vegetables increases stool bulk and speeds up transit, reducing the risk of constipation.

Gut microorganisms actively ferment soluble fiber, producing short-chain fatty acids, such as butyrate. These acids serve as nourishment for the cells of the mucous membrane and reduce inflammation. A lack of fiber often leads to an imbalance in the microbiota and a deterioration of the gut’s barrier function.

The optimal daily fiber intake for adults is 25–30 g. To reach this amount, include small portions of a variety of fruits and vegetables, as well as whole grains, in your diet. A sudden increase in fiber intake can cause bloating, so increase your intake gradually, and be sure to drink enough water to help food move through the intestines.