Fruits and Vegetables You Should Quit Peeling

There are times when it’s a good idea to quit reaching for that peeler whenever you are about to munch on some fruits and vegetables. That’s because much of the nutrients can be actually found in the peel!

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If you really want to take advantage of all the health-giving benefits of certain fruits and vegetables, quit peeling them and simply wash them very carefully. The following are some of those whose peel can impress:


Experts say that the peel of oranges packs double the amount of vitamin C inside these pulpy fruits. You certainly want to have all the vitamin C you can get from oranges as the nutrient helps build healthy skin and strong bones and immune system. So how do you eat something as bitter and hard to digest as the peel or oranges? Use a fine grater and sprinkle them on salads, yogurt, breakfast cereals, oatmeal, baked goodies, and all sorts of desserts.


About 50 percent of all the fiber content of apples is found in the peel. Similarly, much of the other impressive nutrients in these juicy and crunchy fruits such as vitamins A, C and K are all concentrated in the peel. Don’t forget that apples also contain quercetin — a powerful antioxidant that is beneficial for both your brain and lung functioning. And where can you find a huge percentage of this quercetin? You guessed it right — in the peel of apples!


At first look, it may seem like the peel of kiwis is inedible. The fact is you may actually eat it because it’s really easy for your stomach to digest and it packs a lot of health-giving nutrients too! According to the experts, much of the vitamin C and flavonoids kiwis contain can be found in the peel. Don’t really like those little hairs or fibers? Fret not because you may simply scrape them off first before you start munching on unpeeled and well-washed kiwis.


It’s no secret that bananas contain loads of fiber. That’s why these elongated yellow tropical fruits are especially good for anyone who is suffering from diarrhea. But did you know that the peel of bananas actually contain more fiber than the fleshu part itself? The peel also contains lots of lutein, a nutrient that helps keep your eyes healthy. Opt for bananas that are nearly overripe as the peel is easier to eat. You may also boil, fry or bake the peel.


Spuds boast of an impressive nutritional profile. They contain good amounts of vitamins C and B6, as well as magnesium, potassium, calcium and iron. While you can find these vitamins and minerals in the flesh, much of them can actually be found in the peel. Refrain from peeling sweet potatoes because it’s in the peel where much of its vitamin A content lurks. Vitamin A is important for sharp vision, healthy cells and strong immune system.


What makes cucumbers a delight to eat is the crunch they offer to just about anything you add slices of them into. It’s a good idea to skip peeling these elongated vegetables because it’s in the peel where much of the nutrients they carry can be found. For instance, the peel of cucumbers carries a large concentration of vitamin K, potassium and dietary fiber. Most of those antioxidants that make you look young and glowing can be found in the peel too.


Notice that the peel of carrots possesses the same color as the rest of the vegetable? That’s because it also contains as much as potassium, magnesium and vitamins A, C and B6 as what’s underneath it. However, experts say that it’s in the peel of carrots where you can find more phytonutrients — plant-based substances known to prevent cancer, ward off inflammation and strengthen your body’s defenses against invading microorganisms.


The deep-purple coloration of the peel of eggplants is a dead giveaway that it’s loaded with something good for your health. True enough, that shiny peel contains lots of the antioxidant known as nasunin, something that is scientifically known to help ward off the development of cancer cells especially in the brain and the rest of your nervous system. The peel of eggplants is also rich in fiber and antioxidants that protect the cells from being damaged by free radicals.

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