Why You Shouldn’t Ditch the Crust: Dietitian Explains the Surprising Antioxidant Power

For years, children have been told to “eat their crusts” – and it turns out there’s real science behind the old saying.

According to Brenda Madole, Registered Dietitian at MyorThrive, the browned crust of bread contains up to eight times more antioxidants than the soft middle. These beneficial compounds form during the Maillard reaction – the same chemical process that gives toasted bread its golden colour and rich flavour.

“Antioxidants are the body’s defence system – they help fight free radicals that contribute to ageing, inflammation, and long-term health issues,” explains Brenda. “By eating the crust instead of cutting it off, you’re giving your body an easy, everyday boost.”

But bread crusts aren’t the only overlooked source of nutrients. Brenda highlights several other “odd parts” of foods that pack unexpected health benefits:

• Broccoli stalks – Often thrown away, but rich in fibre and phytonutrients that support gut health. Peel the tough outer layer, slice thinly, and add to stir-fries or slaws.
  
  
• Potato skins – Contain more iron, potassium, and B vitamins than the flesh alone. Keeping the skin on when roasting adds both flavour and nutrition.
  
  
• Citrus peel zest – Packed with antioxidants like flavonoids; grating a little into dressings or baked goods can boost both taste and wellness.
  
  
• Apple skins – A major source of quercetin, an antioxidant linked to reduced inflammation and improved immunity.
  
  

Brenda Madole, Registered Dietitian at MyorThrive adds: “So much of modern wellness advice is about adding expensive superfoods into your diet. But often, the nutrient-rich parts are already sitting in your kitchen – they’re just the bits most people throw away.”

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