Many fruits and vegetables contain more nutrients in their peel than in the flesh.
By eating the peel, you can boost your intake of vitamins, minerals, and fiber that support overall health.
Here’s a guide to which peels you can eat and the benefits they provide.
Potato
While most of the focus is on the inside of the potato, the skin is packed with nutrients.
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It provides dietary fiber that supports digestion as well as vitamins B and C, which strengthen the immune system and energy production.
Potato skin is also rich in potassium, calcium, and iron, all of which are essential for healthy muscles, bones, and blood circulation.
Peach
The fuzzy skin of a peach may not seem appealing, but it is loaded with benefits.
It provides dietary fiber to support digestion, vitamin A for eye health, and carotenoids which are a powerful antioxidants that may help lower the risk of cataracts.
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The peel also helps protect your cells from damage.
Eggplant
Eggplant skin is especially rich in antioxidants, and the darker the variety, the more nutrients it contains.
Purple eggplants, for instance, provide more health benefits than lighter-colored ones.
While the peel can be chewy, it’s a valuable source of plant compounds that help fight free radicals in the body.
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Watermelon
The rind of a watermelon contains citrulline, an amino acid that helps flush excess nitrogen from the blood and can reduce muscle soreness.
In fact, the rind has more citrulline than the juicy flesh.
If you don’t enjoy eating it raw, you can pickle it, blend it into juice, or stir-fry it like a vegetable.
Apple
Apple peels hold more nutrients than the inside of the fruit.
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They are high in fiber, which can help prevent cholesterol buildup in the arteries, and they contain quercetin, an antioxidant that supports brain and lung health.
Leaving the peel on gives you far more health benefits than eating the flesh alone.
Cucumber
Most of a cucumber’s nutrients are concentrated in its dark green peel.
It’s a source of potassium, fiber, antioxidants, and vitamin K, which is crucial for bone health and blood clotting.
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If the cucumber isn’t organic and has a thick wax coating, it’s best to peel it, but otherwise, eating the skin is highly beneficial.
Kiwi
The fuzzy, rough peel of a kiwi actually contains more nutrients than the flesh.
It’s packed with vitamin C, antioxidants, and flavonoids that protect against inflammation and cell damage.
If you don’t like the fuzzy texture, you can gently scrape it off before eating the peel.
Zucchini
Though slightly bitter in taste, zucchini peel is very nutritious.
It’s full of fiber, potassium, and vitamin C, as well as antioxidants like lutein, carotenoids, and zeaxanthin, which are known to support eye health and protect cells.
Eating zucchini with the skin adds extra nutrition whether raw in salads or cooked in meals.
Banana
Banana peels are tough and bitter, but they provide important nutrients.
They contain potassium and lutein, which benefit eye health, as well as tryptophan, an amino acid linked to better mood and sleep.
Since the peel is hard to eat raw, you can boil it, bake it, and use it in tea or smoothies.
Orange
Orange peels contain twice as much vitamin C as the fruit itself, along with vitamin B6, calcium, potassium, magnesium, and riboflavin.
Because the peel is hard to digest and tastes bitter, it’s best used as zest. Grated orange peel adds a fresh flavor to salads, dressings, desserts, or even savory dishes.
Organic is best
When eating fruit and vegetable peels, choosing organic is the healthiest option.
Organic produce is grown without synthetic pesticides and harsh chemicals, which often linger on the peel.
Since many of the nutrients are found in the skin, organic fruits and vegetables allow you to enjoy the full benefits without unwanted residues.
This article is based on information from WebMD.