These are the best fruit and vegetable peels to eat

You may be able to peel the skin off your favorite fruits and vegetables in no time and get to the delicious juicy pulp inside. But that discarded outer layer is a treasure trove of nutrients, vitamins, and fiber, adding a delightful texture and depth of flavor to meals.

The skins, skins, and rinds of many fruits and vegetables are “rich in fiber and additional nutrients such as potassium and magnesium, which increase the nutritional value of your diet,” says Preventive Cardiology Dietitian Michelle Ruzen. Stein, R.D., told Berrywell.

In fact, Teresa Gentile, national spokesperson for the Academy of Nutrition and Dietetics, told Berrywell that “produce skins are an underutilized and wasted functional nutrient source. They contain a variety of healthy compounds that people usually throw away.”

We asked a nutritionist about the commonly eaten produce peel and its health benefits. Introducing fruit and vegetable peels that can help you get extra nutrition and reduce food waste.

kiwi

“I love eating kiwifruit whole, fuzzy skin and all, because it doubles the amount of fiber and provides even more essential nutrients like vitamins E, C, and polyphenols,” says Rosen. Stein said.

There are several studies that support claims about the health benefits of kiwi peel. A 2020 study looked at the effects of eating three Sungold kiwifruit, a variety with smooth skin and golden flesh, both with and without the skin. Eating kiwi peels appears to reduce inflammation and have beneficial effects on gastrointestinal health.

tomato

“Tomato skins are rich in the antioxidant lycopene, which increases collagen, protects against sun damage, and makes skin smoother and more youthful,” says Indianapolis-based One Pot・Wan Na Chun, registered dietitian and owner of Wellness, told Berrywell.

The skin of a tomato contains 2.5 times more lycopene than the pulp. When it comes to micronutrients, the skin is also rich in zinc, manganese, and copper.

citrus

“Although I don’t usually eat large amounts, I love incorporating the zest of citrus fruits (oranges, limes, lemons) into non-alcoholic drinks and dishes,” says Kat Garcia-Benson, RDN, of Berrywell. told. “Not only does the skin enhance the flavor, but it can unify the whole meal and add a little more nutrition.”

Eating citrus peels is considered a nutritious choice as they contain high concentrations of fiber, vitamins, and antioxidants. The skin contains more fiber than the inside of the fruit, which aids digestion and promotes gut health.

In addition, citrus peels are rich in vitamin C and various bioflavonoids, which have anti-inflammatory and immune-boosting properties. Citrus peels also contain antioxidants that fight free radicals, reduce the risk of chronic disease, and promote skin health.

“A big benefit of citrus peels is the polyphenols, like limonene, found in lemons,” Mandy Enright, RDN, told Berrywell. “These polyphenols act as powerful antioxidants, promoting immunity, preventing cancer, supporting heart health, and reducing the risk of type 2 diabetes.”

A 2020 study suggests that certain compounds found in citrus fruits (polymethoxylated flavones and flavanones) may have protective effects against dementia.

potato

“Potato skins are another source of nutrients, as they contain more vitamin C, potassium, folate, magnesium, and phosphorus than unpeeled potatoes,” says Chrissy Arsenault, R.D., dietitian at Trainer Academy. RDN) told Berrywell. “It also provides additional fiber, which contributes to gut health and satiety.”

Potato skin also contains many biofunctional compounds. A 2019 study showed that potato peel extract stimulates the synthesis of type I collagen, which has anti-aging effects. Potato skins are also known to have antibacterial and antioxidant properties.

“One of the notable flavonoids” [in potato skin] “Quercetin has antiviral properties that inhibit histamine release, which strengthens the immune system and helps suppress allergic reactions,” Enright said. “Another important nutrient found in potato skins is choline, which helps support our brain functions (such as mood and memory).”

Carrot

Arsenault said carrot skins are a nutritional powerhouse and shouldn’t be overlooked.

“These peels are rich in fiber, antioxidants such as beta-carotene and polyacetylene, and other beneficial phytonutrients. Beta-carotene, which is converted to vitamin A in the body, supports healthy vision, skin , which is very important for maintaining immunity,” she said. The antioxidants found in carrot peels may protect cells from damage and reduce the risk of chronic disease and even cancer.

The only caveat? “Wash it thoroughly with veggie wash before eating!” Arsenault said.

apple

Although the peels of a variety of fruits are consumed, apple peel stands out as one of the most beneficial to include in your diet. It is an excellent source of vitamins and minerals, especially vitamin C and potassium, which are essential for overall health.

Apple peels also contain a high concentration of fiber, which helps improve digestion and weight management. It also contains important antioxidants and plant compounds (such as quercetin, catechin, and chlorogenic acid) that may help prevent chronic disease and promote heart health.

grapes

Grape skins are rich in antioxidants such as resveratrol, anthocyanins, and flavonoids. These compounds are known for their ability to fight oxidative stress and reduce inflammation in the body.

Resveratrol, in particular, has been linked to a variety of health benefits, including supporting heart health and preventing certain types of cancer. Additionally, the fiber found in grape skins promotes a healthy gut microbiome.

watermelon

Although watermelon does not have a skin, it is packed with nutrients and is edible and versatile. It is less sweet than fruit pulp and has a satisfying texture.

The peel contains citrulline, a type of amino acid, which can improve blood circulation and lower blood pressure. It is also rich in fiber, which promotes digestive system function. Watermelon rind is also rich in vitamins C and B6, which are important for a strong immune system and may support brain function.

To incorporate watermelon rind into your diet, consider pickling it or adding it to stir-fries. You can also blend the peel into smoothies for an extra nutritional boost. For an easier option, you can dice the skin and add it to your salad. This step increases the nutrients in your dishes and minimizes food waste.

Before eating, wash the watermelon thoroughly to remove pesticides and impurities from the skin.