Should we eat fruit and vegetables with or without the peel? What’s healthier?
Eating the skins of fruits and vegetables helps reduce food waste — but are these peels really as healthy as people sometimes claim?
The skins of fruits and vegetables are high in fiber. For example, in potatoes, half of the fiber content is in the peel. Fiber contributes to healthy digestion and helps you feel full longer. Fun fact: fiber also plays a role in the firmness of the peel itself.
In addition to fiber, peels also contain many vitamins and minerals. Apple peels, for example, contain flavonoids, and carrot peels contain carotene. These compounds help strengthen the immune system. Each fruit and vegetable contains its own unique mix of beneficial nutrients, so variety is key!
Some people peel fruits and vegetables due to concerns about pesticides. However, studies have shown that the risks are negligibly small. You can also wash produce thoroughly to remove bacteria.
If you don’t eat the peel, it doesn’t mean you’re eating unhealthily. The flesh of fruits and vegetables also contains many important nutrients.