10 Fruits and Vegetables With Nutritious Peels

Everybody knows that fruits are nutritious to the body and try as much as possible to eat fruits but what most don’t know is that there are some fruits the major nutrients are in their skin which they peel off.  Lots of fruits and veggies peel is often the most nutritious part, and can be eaten despite what you think but it doesn’t mean all the nutrients are in the fruit peel.

There are many fruit and vegetables that don’t need peeling to fully maximize all there nutrients. Here are some of those fruits.

Apple:

The skin of an apple contains about half of the apple’s overall dietary fiber content. The peel also has four times more vitamin K than its flesh; about 5 percent of your daily value. Apple peels contain 2-6 times more nutrients and insoluble fibre than the apple flesh. An apple’s skin boasts potential benefits beyond its vitamin content. An antioxidant called quercetin, found mostly in the apple’s skin, can help lung function, ease breathing problems and protect the lungs from irritants. Quercetin is also believed to fight off brain tissue damage and protect the memory.

Kiwi:

The hairy skin of kiwi fruit contains anti-cancer, anti-inflammatory and anti-allergenic properties, the skin contains more flavonoids, antioxidants and vitamin C than the insides—and double the fiber. With 3 times the antioxidants as the pulp, you should most definitely be eating these fruits with the peel on.

Cucumber:

The dark green skin contains the majority of a cucumber’s antioxidants, insoluble fiber and potassium. The cucumber peel also holds most of its vitamin K.

Watermelon:

Watermelon flesh is good for you, but watermelon rind is even better. They contain more vitamin C, B6 and citrulline (an amino acid that dilates blood vessels to improve circulation) than the sweet sugary flesh inside. The green and white part of the rind can be juiced along with some of the pink flesh (as well as some mint and lime) to create an incredibly tasty juice.

Pineapple

Pineapple contains bromelain, an enzyme that can help reduce inflammation, especially in the nose and sinuses. Studies found that a pineapple’s core and peel yielded the highest amount of bromelain in the fruit, at 40 percent by weight. The skin and core of a pineapple would be tough on your digestive system, so try putting them through a juicer or sauté them for a few minutes in a pan.

Citrus fruits:

Orange and lemon peels contain higher levels of vitamin C than the juicy parts inside. Citrus fruit peels are incredibly high in antioxidants, almost twenty-times more so than the flesh. The white pith that surrounds the fruit just before the peel is also high in pectin, a necessary fibre component known to help lower cholesterol and promote growth of beneficial gut bacteria.

Onions:

Like apple skin and mango skin, the outside of an onion’s skin contains quercetin. Although that skin is not directly edible, you can draw out some of those nutrients by adding it to stock.

Carrot:

Most of the nutrients in a carrot are surprisingly located in the skin! Carrots are incredibly rich in carotene, which helps protect the eyes and make the skin glow from the inside out. They are loaded with fibre for a healthy colon, and taste pretty incredible too.

Potato:

A potato’s skin packs more nutrients—iron, calcium, potassium, magnesium, vitamin B6 and vitamin C than the rest of the potato.  Skin of a sweet potato is loaded with a significant amount of beta-carotene, which converts to vitamin A during digestion. Vitamin A is essential for cell health and immune system regulation, and it is extremely useful in maintaining organ function.

Mango:

Mango skin contains properties similar to resveratrol, which helps burn fat and inhibits the production of mature fat cells. A mango’s peel also contains larger quantities of carotenoids, polyphenols, omega-3, omega-6 and polyunsaturated fatty acids than its flesh. Study found compounds more heavily concentrated in mango’s skin that fight off cancer, diabetes and heart disease. Mango skin also has quercetin.