Peels often contain significantly higher concentrations of vitamins, minerals and antioxidants than the flesh. Apple peels provide 332% more vitamin K, 142% more vitamin A and 115% more vitamin C than peeled apples. Potato skins hold 55% of iron, 34% of calcium and 17% of zinc.
Up to one-third of a fruit or vegetable’s fiber is in the peel, aiding gut health and digestion (e.g., apple pectin, cucumber fiber).
Peels can have up to 328 times more antioxidants than pulp, fighting inflammation and chronic disease (e.g., citrus limonene, eggplant nasunin).
Examples of fruits best eaten unpeeled include apples (pectin, quercetin); citrus fruits (triple vitamin C, limonene); eggplant (brain-protective nasunin); kiwi (50% more fiber, folate, vitamin E); and watermelon rind (heart-healthy citrulline).
Avoid toxic peels like those from mango (urushiol), pineapple (spiky) and avocado (bitter). Buy organic for “Dirty Dozen,” scrub firm skins, use vinegar rinse for waxed produce. Prepare tough peels by blending/cooking (banana, watermelon rind) for easier digestion.
When it comes to fruits and vegetables, many of us instinctively reach for the peeler. But nutrition experts say we might be tossing away some of the healthiest parts.
Read Full Article: https://www.naturalnews.com/2026-08-26-dont-peel-fruits-veggies-skins-packed-with-nutrients.html
