When it comes to eating fruits and vegetables, one common question arises: should you eat the peel? It turns out, the answer could significantly impact the nutritional value of your meals.
The skin or peel of many fruits and vegetables is often loaded with antioxidants, fiber, vitamins, and minerals—sometimes even more than the flesh itself. According to Malina Malkani, MS, RDN, CDN, and creator of the Wholitarian Lifestyle, unpeeled produce may contain up to 33% more fiber and have antioxidant levels up to 328 times higher than peeled versions.
Still, not all peels are created equal. While some are nutrient-packed, others are too tough or unpalatable to eat. Here’s a guide to help you decide which peels to keep and which ones to ditch, according to nutrition experts.
Fruits and Vegetables You Shouldn’t Peel
Berries, Cherries, and Grapes
The peels of these small fruits are rich in antioxidants and nutrients, especially grape skins, which have the highest concentration of antioxidants in the entire fruit. Plus, peeling these would be nearly impossible!
Pears, Peaches, and Plums
These fruits’ skins are packed with fiber, vitamins, and antioxidants. A study even found that peeling peaches reduces their antioxidant content by 13% to 48%.
Apples and Apricots
Apple peels, in particular, are a treasure trove of nutrients like insoluble fiber, vitamin C, vitamin A, and quercetin. However, apples are prone to pesticide residue, so be sure to wash them thoroughly or choose organic options.
Tomatoes
Tomato skins are rich in a flavonoid called naringenin, which may help reduce inflammation. Cooking tomatoes with their skins can also enhance the availability of certain nutrients.
Kiwis and Cucumbers
Kiwi skins may seem unappetizing, but they are edible and triple the fiber content of the fruit. Similarly, cucumber skins are full of vitamin K, fiber, and potassium—just scrub off any waxy residue before eating.
Eggplants and Zucchini
The skins of these vegetables contain fiber, flavonoids, and magnesium. Plus, since both are mostly water (zucchini is 95% water, and eggplant is 92%), keeping the skin helps retain their nutrients.
Potatoes
Potato skins are a powerhouse of fiber, iron, vitamin C, potassium, and folate. Instead of peeling, simply scrub the skins clean before cooking.
Citrus Fruits
Lemon, lime, and orange peels are edible when cooked or grated into zest. They’re great for adding flavor and nutrients to dishes.
Pumpkins and Winter Squash
The skins of pumpkins and winter squash are edible when cooked and softened, providing additional fiber and nutrients to your meal.
Fruits and Vegetables You Should Always Peel
Tropical Fruits
Pineapples, papayas, mangoes, bananas, melons, and lychees have tough, inedible skins. These peels are hard to chew and digest, so removing them is necessary.
Avocados
Avocado skins are thick and indigestible. Stick to the creamy flesh, which is packed with fiber, potassium, and healthy fats.
Garlic and Onions
While garlic and onion peels aren’t harmful, they’re not particularly tasty or nutritious. It’s best to remove them for both flavor and texture.
Why Eating the Peel Matters
Eating the peels of fruits and vegetables can significantly boost your nutrient intake. Peels often contain higher concentrations of fiber, antioxidants, and essential vitamins than the flesh. For example:
- Fiber: Peels can contribute to better digestion and improved gut health.
- Antioxidants: These compounds help protect your body from oxidative stress and inflammation.
- Vitamins and Minerals: Peels are often rich in vitamin C, vitamin A, potassium, and more.
Tips for Eating Peels Safely
- Wash Thoroughly: Pesticide residue can be a concern. Scrub fruits and vegetables under running water, and consider using a vegetable brush for thicker-skinned produce.
- Go Organic: If possible, opt for organic produce to minimize pesticide exposure.
- Experiment: If the texture or taste of a peel seems unappealing, try slicing it thinly or incorporating it into recipes like smoothies or zest.
It’s All About Preference
While eating the peel offers plenty of benefits, it ultimately comes down to your taste and comfort. If a peel is too tough or unappetizing, it’s better to enjoy the fruit or vegetable without it than to skip it entirely.
Incorporating more whole, unpeeled produce into your diet is a simple way to add extra nutrients to your meals—helping you lead a healthier, more balanced lifestyle.
