Why you should eat vegetables and fruits with their skin on

If you cut off and throw away the peel of most fruits and vegetables, you are depriving yourself of a rich source of nutrients, fiber, and phytonutrients, biologically active compounds found in plants. The peel of some fruits and vegetables contains antimicrobial compounds and chemicals that can reduce the risk of diabetes, inflammation, and even cancer.

The results of a study published in the journal Current Research in Food Science demonstrated that the peel of apples, peaches and persimmons has a higher concentration of antioxidants (such as gallocatechin, epicatechin and epigallocatechin) than the pulp or seeds of these fruits.

Other studies have shown that the peel of some fruits, including pomegranates, has antioxidant levels that are exponentially higher than those of the fruit itself. The potential health benefits of consuming peels are so promising that some manufacturers are enriching food products such as bread and cookies with fruit and vegetable peel extracts.

In addition to reducing food waste, eating peels has nutritional benefits. It is typically darker in color, indicating the presence of antioxidants that help protect cells from damage caused by pollutants, UV rays, and other sources of free radicals (aggressive and dangerous unstable molecules).

Since the peel is the protective layer on fruits and vegetables, it usually contains concentrated compounds, including phytochemicals, which serve as defense mechanisms against the sun, rain, and pests. They are also beneficial for human health.

This does not mean that you should eat the peel of all fruits and vegetables. Don't try the peel of melon, avocado, and pineapple, and always peel onions and garlic. In addition, the edible peel of ordinary fruits and vegetables may contain pesticide residues, so it is important to clean it thoroughly: rinse it under clean water with a special brush. Of course, you also need to wash organically grown produce to remove dirt and germs.

Let's take a look at the nutritional benefits of the peels of various fruits and vegetables.

APPLES.

In these fruits, the peel is the most nutrient-dense part. It contains 300% more vitamin K, 140% more vitamin A, and 110% more vitamin C than the flesh.

Apple peels are also rich in soluble and insoluble fiber, as well as the powerful antioxidant quercetin. In addition, apples with peel take longer to chew, which slows down the rate of food intake.

Peeled apples can be eaten raw, boiled, or baked. For a delicious dessert, you can bake them whole or in slices in the oven with cinnamon.

CARROTS

The skin of a fresh carrot makes up only 11 percent of its weight, but it contains 54 percent phenolic acids, which act as antioxidants. Carotenoids, vitamin K, niacin, and vitamin C are also more concentrated in the peel than in the interior of the carrot.

Before eating, wash carrots in running water with a soft vegetable brush. They can be eaten raw or cooked.

CITRUS FRUITS

The peels of oranges, grapefruits, lemons, and limes not only contain more vitamin C and carotenoids than their flesh, but are also rich in the powerful antioxidant hesperidin, which has anti-inflammatory properties and helps regulate blood sugar.

A study has shown that people who regularly consume citrus peel have a 34 percent lower risk of developing squamous cell skin cancer. Other research suggests that citrus peels have neuroprotective effects, improving cognitive function in older adults.

And the results of a study published in the journal Molecules in 2023 suggest that substances contained in lime peel have various anti-cancer effects on liver cancer cells.

This convincing evidence encourages you to add citrus peel to salads, soups, stews, or baked goods. It can also be used to season rice, chicken, fish, grilled or baked vegetables. Lime zest is used in some Thai soups and stews, and in Mediterranean cuisine, there is a long tradition of candying the peel of citrus fruits and eating it as a dessert at the end of a meal.