When it comes to eating fruits and vegetables, most people tend to peel off the skin before consuming them. However, many of these fruits and veggies actually offer a plethora of nutrients in their skin that are typically discarded.

To get the most out of your produce, here are 14 skin-on fruits and veggies that are loaded with essential vitamins, minerals, and fiber:.

1. Apples

An apple a day keeps the doctor away, and that includes the skin! Apple skin is rich in antioxidants, specifically flavonoids that promote heart health and reduce the risk of chronic diseases.

It also contains quercetin, a natural compound that supports the immune system and has anti-inflammatory properties.

2. Potatoes

While many people prefer their potatoes peeled, leaving the skin on can actually provide numerous health benefits. Potato skin is packed with fiber, potassium, iron, and vitamin C.

It also contains antioxidants that help protect against cell and DNA damage.

3. Kiwis

Kiwis are small, but their skin is loaded with nutrients. The skin contains three times more fiber than the flesh, promoting a healthy digestive system.

It is also packed with antioxidants, vitamin C, and vitamin E, which help fight against oxidative stress and support skin health.

4. Cucumbers

While cucumber skin can sometimes be bitter, it is also incredibly nutritious. The skin is rich in fiber, vitamin K, and vitamin C. It also contains silica, a mineral that supports healthy skin, hair, and nails.

5. Carrots

Carrots are known for their vibrant orange color, but their skin holds an abundance of nutrients as well. The skin is packed with beta-carotene, which the body converts into vitamin A.

Vitamin A is essential for good vision, a healthy immune system, and proper growth and development.

6. Grapes

Grape skin is not only delicious but also incredibly nutritious. It contains resveratrol, a powerful antioxidant that has been linked to numerous health benefits, including a reduced risk of heart disease.

Grape skin also contains quercetin, which has anti-inflammatory and anti-allergic properties.

7. Zucchini

Zucchini skin may be green and tough, but it offers important health benefits. The skin is a great source of antioxidants, specifically carotenoids like lutein and zeaxanthin, which support eye health.

Zucchini skin also contains fiber, vitamin C, and vitamin K.

8. Pears

When enjoying a pear, don’t forget to eat the skin! Pear skin is rich in antioxidants, including vitamin C and copper. These antioxidants help fight against oxidative stress and reduce the risk of chronic diseases.

The skin also contains dietary fiber, which aids digestion.

9. Bell Peppers

Bell peppers come in various colors, but regardless of their hue, their skin is packed with nutrients. The skin contains more vitamin C than the flesh, promoting a healthy immune system.

It also offers ample amounts of fiber, vitamin A, and antioxidants that support overall well-being.

10. Eggplant

Eggplant skin has a slightly bitter taste, but it is incredibly nutritious. The skin contains nasunin, an antioxidant that protects against cellular damage and supports brain health.

It also offers fiber, potassium, and magnesium, which play essential roles in heart health and maintaining healthy blood pressure levels.

11. Oranges

Oranges are packed with vitamin C, and a majority of it can be found in the skin. The orange peel contains more fiber than the fruit itself and is rich in flavonoids, which have antioxidant and anti-inflammatory properties.

Additionally, orange peel is often used in cooking and baking to add a burst of citrus flavor.

12. Apricots

The skin of apricots is not only edible but also beneficial for your health. Apricot skin contains more fiber and vitamin C than the flesh, promoting healthy digestion and boosting the immune system.

It also offers potassium and antioxidants that support heart health.

13. Tomatoes

Tomato skin is packed with lycopene, a powerful antioxidant that helps protect against certain types of cancer, heart disease, and age-related eye disorders.

Additionally, the skin offers fiber and vitamin A, which are both important for overall health and well-being.

14. Plums

Plums are not only juicy but also incredibly nutritious. The skin contains antioxidants, such as chlorogenic acid, which help reduce inflammation and protect against chronic diseases. Plums are also a great source of fiber, vitamin C, and vitamin K.

Conclusion

Next time you reach for your peeler, consider keeping the skin on these fruits and vegetables.

From apples to plums, the skins of these produce are loaded with essential nutrients, including fiber, vitamins, and antioxidants, offering a wide range of health benefits. Embrace the natural goodness and enjoy these skin-on fruits and veggies as part of your balanced diet.