Should I Peel? Why You Should Eat the Skins of Fruits and Vegetables

Many people instinctively peel their many of their fruits and vegetables, but you may have also heard that the skins often contain the highest concentration of nutrients?
Is it true?
Well, from fiber to antioxidants, the outer layer of produce can be a powerhouse of health benefits depending on the fruit or vegetable in question. Below is a list of fruits and vegetables that give the greatest diversity between skin and flesh.

Fruits: Nutrient Power in the Skin

1. Kiwi (Green & Gold)

The kiwi’s fuzzy skin is packed with fiber and antioxidants, making it a valuable addition to your diet. Eating the skin can boost vitamin E intake and improve gut health. The polyphenols in the skin also support a healthy microbiome, promoting better digestion. If you’re not a fan of the texture, slicing it thin or blending it into a smoothie can make it easier to consume.

Best way to eat? Wash well, slice thin, or blend into smoothies.

2. Apples (Red, Green, Yellow)

Apple skins contain a significant portion of the fruit’s fiber and polyphenols, which support heart health and reduce inflammation. The skin is also a good source of quercetin, a natural anti-inflammatory compound that may help with allergies and immune support. By eating the skin, you retain more of these health benefits while also reducing food waste.

Best way to eat? Raw or baked—just don’t peel!

3. Grapes (Red, Purple, Green)

Grape skins are rich in resveratrol, a powerful antioxidant known for supporting heart and brain health. Red and purple grapes have higher levels of resveratrol than green ones, making them an excellent choice for reducing oxidative stress in the body. The fiber in the skin also supports digestive health by promoting gut bacteria diversity.

Best way to eat? Whole or frozen for a crunchy snack.

4. Pears

Pears are a great source of fiber, with most of it found in the skin. Their polyphenol content supports overall health by reducing inflammation and improving blood flow. The skin also contains flavonoids that may help regulate blood sugar levels, making pears an excellent choice for those looking to manage their glycemic response.

Best way to eat? Raw, baked, or sliced into salads.

5. Plums (and Prunes)

Plum skins contain antioxidants that help reduce inflammation and improve digestion. The skin is particularly rich in chlorogenic acid, a compound with anti-inflammatory properties. Eating the skin ensures that you benefit from its fiber content as well, supporting overall gut health.

Best way to eat? Whole as a snack or added to yogurt.

6. Cucumbers

The skin of cucumbers provides additional fiber, vitamin K, and beta-carotene, making it a nutritious choice. While the flesh is mostly water and contributes to hydration, the skin enhances the nutrient profile of the vegetable.

Best way to eat? Raw in salads or as a crunchy snack.

7. Berries (Blueberries, Raspberries, Blackberries)

Berry skins contain anthocyanins, which provide powerful antioxidant properties. These compounds help protect cells from damage, support cognitive function, and may help reduce the risk of heart disease. Since berries have high fiber content, consuming them whole maximizes digestive health benefits.

Best way to eat? Fresh, frozen, or in smoothies.

8. Cherries

Cherry skins contain melatonin, which helps regulate sleep, and quercetin, a natural anti-inflammatory compound. Eating cherries whole can support heart health, reduce inflammation, and promote restful sleep.

Best way to eat? Fresh or dried.

Vegetables: The Hidden Nutrient Treasure

1. Potatoes (White & Sweet)

Potato skins contain fiber and antioxidants that support digestion and immune function. The skin also holds minerals such as potassium and magnesium, which help maintain proper muscle and nerve function. Keeping the skin on when cooking helps retain these essential nutrients.

Best way to eat? Baked or roasted with skin on.

2. Carrots

Carrot skins help retain more fiber and phytonutrients, including polyphenols that contribute to overall well-being. While peeling carrots removes some of these beneficial compounds, simply scrubbing them before eating can preserve their nutritional value.

Best way to eat? Scrubbed, not peeled.

3. Eggplant

Eggplant skin contains nasunin, a unique antioxidant that helps protect brain cells from oxidative stress. The skin also holds more fiber compared to the flesh, making it an excellent addition to a healthy diet.

Best way to eat? Roasted or grilled.

4. Zucchini

Zucchini skins provide most of the vegetable’s fiber and antioxidants. The skin is also a source of vitamin C, which helps boost immunity. Removing the skin significantly reduces its nutrient content.

Best way to eat? Raw or cooked.

5. Bell Peppers

Bell pepper skins contain fiber and carotenoids, which are essential for eye health. The skin also provides additional texture and crunch, making it a valuable part of the vegetable.

Best way to eat? Raw in salads or roasted.

6. Beets

Beet skins are rich in fiber and betalains, compounds known for their anti-inflammatory and detoxifying properties. Eating the skin helps retain more of these beneficial compounds.

Best way to eat? Roasted with skin on.

Final Thoughts

For maximum health benefits, consider eating the skins of fruits and vegetables whenever possible. Not only will you gain more fiber, vitamins, and antioxidants, but you’ll also reduce food waste. Give your produce a good wash and enjoy the full nutritional value!