Discover the potential health benefits of eating fruit and vegetable peels, from increased nutrients and improved digestion to antioxidant power, and which skins are best to consume.
Okay, so we’re tossing our apple peels, carrot tops, and potato skins without a second thought, huh? But, like, are we missing out on some hidden treasure by doing so? Let’s have a look.
We’re going to explore the benefits of fruit and vegetable peels and find out whether or not they’re something we should be including in our diet.
- The Health Benefits of Fruit and Vegetable Peels
- Aiding in Improving Digestive Health
- Assisting in Preventing Certain Diseases
- But What About Fruit and Vegetable Peels That Aren’t Palatable to Eat?
- What Are The Fruits For Which It Is Possible To Eat Their Peels?
It’s no secret that fruits and vegetables are nutritional powerhouses. But what about the peels? Are they just waste, or a missed opportunity? Let’s find out!
The Health Benefits of Fruit and Vegetable Peels
Fruit and vegetable peels actually offer numerous health benefits. Here are a few:
1. Rich in Nutrients
Fruit and vegetable peels are generally nutrient-dense, although their composition and concentration vary depending on the type of produce. For example:
- The unpeeled apple, compared to the peeled version, contains:
- 332% more vitamin K.
- 142% more vitamin A.
- 115% more vitamin C.
- 20% more calcium.
- 19% more potassium.
- The unpeeled boiled potato contains:
- 175% more vitamin C.
- 115% more potassium.
- 111% more folate.
- 110% more magnesium and phosphorus.
In general, fruit peels contain a large amount of antioxidants and fiber. The amount of antioxidants in fruit peels can be up to 328 times greater than in the pulp!
2. Aiding in Improving Digestive Health
Fruit and vegetable peels can assist with digestive processes by increasing fiber intake for longer periods. About a third of the fiber in produce can be found in its outer layer.
This helps, because:
- Fiber, in general, helps reduce constipation and is found in vegetables and fruits. Different types of fiber can significantly affect digestive health.
- Dietary fiber provides nourishment for beneficial gut bacteria. As they feed on it, they produce types of fatty acids that aid in improving digestion.
3. Assisting in Preventing Certain Diseases
Vegetables and fruits contain antioxidants that can help protect against diseases. Antioxidants combat free radicals, which, when elevated, can harm cells and increase the likelihood of developing illnesses. Sounds pretty good, huh?
Some of the potential benefits include:
- Reducing the risk of heart disease and certain types of cancer.
- Reducing the risk of some neurological disorders, such as Alzheimer’s.
In fact, fruits and vegetables with peels may contain 13-48% more antioxidants than their peeled counterparts.
That said, there’s another angle we should consider: the potential exposure to pesticides on the peels. While thorough washing can remove some surface residue, some argue that certain pesticides are absorbed into the fruit or vegetable itself, making them impossible to wash away entirely. How do we balance the benefits of those nutrients with the potential risks of pesticide exposure? That’s a tricky one, and it might just come down to choosing organic produce whenever possible, or opting for fruits and veggies with thicker, less porous skins.
But What About Fruit and Vegetable Peels That Aren’t Palatable to Eat?
Now, some peels just aren’t that appealing to eat, even if you try to get them down. Maybe they’re too tough, or they just taste…off. In those cases, it’s best to skip them. For example, think of avocado, cantaloupe, pineapple, bananas, and kiwi peels.
Important to remember is that some peels—even if edible—aren’t meant to be eaten in large quantities. Like, you probably don’t wanna binge-eat orange or lemon peels.
Also, don’t forget that pesticides tend to linger on the surface of peels. So, scrub your produce thoroughly before munching on the peels.
Here are some fruits where you can definitely consider leaving the peel on:
- Avocados.
- Citrus fruits.
- Fruits with thin, edible skin, such as: kiwis, lychees, pineapples, papayas, and mangos.
- Garlic.
- Potatoes.
- Bananas.
What Are The Fruits For Which It Is Possible To Eat Their Peels?
Here is a list of fruits and vegetables that are generally okay to eat with their peels on:
- Apples.
- Apricots.
- Berries of all kinds.
- Carrots.
- Cucumbers.
- Eggplant.
- Grapes.
- Peaches.
- Pears.
- Plums.
- Potatoes.
- Summer squash.
- Tomatoes.
- Zucchini.
Key takeaways
- Many fruit and vegetable peels are packed with nutrients and antioxidants.
- Eating peels can help improve digestive health thanks to their fiber content.
- Always wash produce thoroughly to remove dirt and pesticides before consuming the peels.
FAQ, Myth & Facts
Is it safe to eat the peel of all fruits and vegetables?
Not all peels are created equal! Some are too tough, bitter, or simply not palatable. Stick to the ones known to be edible and always wash them thoroughly.
Can eating fruit and vegetable peels really improve my health?
Potentially, yes! The extra fiber, vitamins, and antioxidants can contribute to better digestion, disease prevention, and overall well-being, as part of a balanced diet.
Are organic fruits and vegetables safer to eat with the peel on?
Generally, yes. Organic produce is grown without synthetic pesticides, reducing your exposure to harmful chemicals when consuming the peel.
I used to peel everything! Apples, potatoes, you name it. But after reading about all the nutrients hiding in the skins, I started giving them a good scrub and leaving them on. I’ve noticed a difference in my digestion, and I feel like I’m getting more out of my food. It’s a simple change, but it’s made a big impact.
Honestly, I was skeptical about eating peels. I always thought they tasted bitter or were just plain gross. But I tried roasting some potatoes with the skins on, and I was surprised at how good they were! Now I’m experimenting with other fruits and vegetables, trying to find new ways to incorporate those nutrient-rich peels into my diet.
I’m all about reducing waste, so the idea of eating peels really appealed to me. I started composting the ones I couldn’t eat, but now I’m finding ways to use more of them. I make veggie broth with carrot peels and potato skins, and I add citrus zest to my smoothies. It’s a great way to get more nutrients and reduce my environmental impact.
So, where does this leave us? Well, for me, I’m gonna give those peels a second chance. I’m not gonna lie, I might still peel my kiwi (that fuzz, um, isn’t my favorite), but I will definitely be scrubbing those apples and roasting those potatoes with their jackets on. I mean, why not get a little extra goodness, right?
