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Fruits And Vegetables Whose Peel You Should Eat

Most vegetables and fruits we eat are usually washed and peeled before being served. We were thought that peels contain pesticides or dirt and that they do not do us any good. Although the part about pesticides usually is true, which is why you need to make sure your fruits and veggies are thoroughly washed before consuming them, it looks like peels aren’t all that harmful to us after all.

Not only the peels aren’t dangerous, but they can actually be the most nutritious part of the veggie/fruit you like so much. Although we’re used to only eating flesh, eating peels can bring us plenty of health benefits and provide us with more concentrated nutrients.

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But then what are these peels that you shouldn’t throw away next time? Let’s check them out.


Believe it or not but Kiwi furry skin is actually full of nutrients. Kiwi is known to be a very healthy fruit that has plenty of antioxidants, antibacterial and antiviral properties.

What most people don’t know is that Kiwi’s skin has three times the nutrients of the flesh! If you can’t really stand the furry texture of the Kiwi’s skin, then scrape it off. There will be still more peel left. Super healthy!


The eggplants have that intense, purple color that just looks stunning on the photos and in your recipes. This amazing color is thanks to the antioxidant nasunin that helps protect against cancerous development in the brain and other parts of the nervous system.

This antioxidant has found to be very important in protecting cells from cancer, and it also has anti-aging properties. The eggplant skin contains chlorogenic acid which is highly beneficial to humans.


Although the thought of eating an unpeeled banana gives you chills (remember the scene of Kevin Spacey eating an entire banana in K-Pax), this yellow peel is actually very beneficial.

In fact, the banana peel has plenty of uses both in households and outside of them because of their high content of Potassium and other powerful minerals. Not only, but apart from plenty nutrients banana has, the peel actually also contains high levels of serotonin, which can influence your mood and help in regulating certain mental disorders.

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If you find the peel to be too thick and strange to chew, then just add it to the juicer and mix with other ingredients.


Believe it or not, but potatoes actually have one of the most nutritious skins you can find out there. They have high levels of vitamin C, zinc, potassium, iron, fiber and phosphorus. Although you might be used to think about how potatoes aren’t really healthy because of the amount of starch they contain, apparently, potato skin is a much better choice.

Not only, but if you leave on the skins, you will realize that your potatoes will actually get much tastier too.


Squash skin is also one of the most incredible skins that are extremely nutritious. The same is true for pumpkins too, however, their skin might be too firm to eat which is why you should try to at least cook squash and pumpkin with their skin in order to have a more nutritious meal. Whenever you get a chance to have a bite or two of pumpkin/squash, always go for the flash that is close to the skin.

Both of these vegetables are rich in Zinc and have high levels of Vitamin A and antioxidants.

Orange And Citrus

The orange peel contains super-flavonoids which reduce cholesterol and high levels of pectin and fiber that maintain good bacteria in the intestines.

Out of all skins we just mentioned, this one might be the most confusing one. It will surely be hard to imagine eating an orange’s peel having in mind how firm and thick it is. So, how do you eat it?

The best way to include these nutritious compounds to your diet from the orange and citrus peel is to dry the peels and then grind them up. Then, use the powder in your other recipes (meat, desserts, salads…)

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To get all beneficial properties from this fruit, you need to eat the peel too. Apparently, Mango flesh is not what’s making this fruit so nutritious. For instance, the mango’s peel is rich in carotenoids, polyphenols, omega-3, omega-6, and polyunsaturated fatty acids.

According to one study, Mango skin has properties that can fight off cancer, diabetes and heart disease. Not only, but it is also rich in antioxidants such as quercetin.

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  • Purnima Mukherjee

    It is really interesting to know the real fact about the peel of the fruits,it will help us to take a new look about the fruits with its peel also.

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