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Should You Eat Fruits And Vegetables With Peels On? The Reasons will Surprise You

1,516 views · Published 6 February 2018 · 3:24 · Indexed 2 October 2026

Channel: Natural Solution · 2018 · People & Blogs

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There’s no arguing that eating more fruits and vegetables can benefit your health. However, whether these fruits and vegetables are best consumed with or without skin is often up for debate.
Peels are often discarded due to preference, habit or in an attempt to reduce exposure to pesticides. However, removing the peels may result in removing one of the most nutrient-rich parts of the plant.
This video takes a look at the science to determine whether fruit and vegetable peels are best removed or not.
Here are the pros of eating fruits and vegetables with skin on.

1. Peels are packed with beneficial nutrients.
The amounts of nutrients they contain vary based on the type of fruit or vegetable. However, generally speaking, non-peeled produce contains higher amounts of vitamins, minerals and other beneficial plant compounds, compared to its peeled counterparts.
Vegetable peels also contain significantly more fiber and antioxidants. For instance, up to 31% of the total amount of fiber in a vegetable can be found in its skin. What’s more, antioxidant levels can be up to 328 times higher in fruit peels than in pulp.

2.Peels May Help You Feel Fuller for Longer
Fruit and vegetable peels can reduce hunger and help you feel fuller for longer. This is largely due to their high fiber content. While the exact amount of fiber varies, fresh fruits and vegetables may contain up to one-third more fiber before the outer layers are removed.

3.Peels May Help Prevent Some Diseases.
Fruits and vegetables contain antioxidants, which are beneficial plant compounds that may reduce the risk of several diseases.
Put simply, the main function of antioxidants is fighting unstable molecules known as free radicals. When free radical levels become too high, they can cause oxidative stress, which can ultimately harm cells and potentially increase the risk of disease.
Therefore, if you want to maximize your intake of antioxidants from fruit and vegetables, you should eat them unpeeled.

And Now comes the cons of eating fruits and vegetables with skin on

1.Peels May Contain Pesticides
Pesticides are commonly used to reduce crop damage and increase yield. Contrary to popular belief, pesticides can be found on both organically and conventionally grown fruits and vegetables.
Although some pesticides enter fruit and vegetable flesh, many remain confined in the outer peel.
Washing is a good way to get rid of pesticide residues that are loosely attached to the peel’s surface. However, peeling is the best way to remove pesticides that have seeped into fruit and vegetable skin.


2.Some Peels Are Hard to Clean or Inedible
Certain fruit or vegetable peels may be hard to consume or simply inedible. For instance, the peels of avocados and honeydew melon are considered inedible, regardless of whether they are consumed cooked or raw.
Other fruit and vegetable peels, such as those from pineapples, melons, bananas, onions and celeriac, can have a tough texture that is difficult to chew and digest. These peels are generally best removed and not eaten.
So if you’re an organic buyer, it may be best to try eating your fruits and vegetables unpeeled whenever possible.

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