It’s no secret that fruits and vegetables are an important part of a healthy diet.

However, did you know that for many of them, it’s actually best to eat them with the skin intact? By leaving the skin on, you’ll retain more of the healthful nutrients and fiber that are found in these foods. Plus, it can save you time and effort in the kitchen!.

10 Healthy Fruits and Vegetables to Eat with Skin Intact

1. Apples

Apples have a tough, fibrous skin that is packed with nutrients. Leaving the skin on can increase your intake of fiber, vitamin C, and antioxidants. Plus, it’s a great way to add some texture to your apple slices!.

2. Carrots

While many people peel their carrots, the skin is actually where much of the nutrition lies. Carrot skins are rich in antioxidants, vitamins, and fiber. Plus, the skin adds a nice crunch to recipes like salads and stir-fries.

3. Cucumbers

Many recipes call for peeled cucumbers, but the skin is actually full of health benefits. Cucumber skin is high in vitamin K, which is important for bone health. Plus, the skin is a good source of dietary fiber.

4. Eggplant

Eggplant skin is rich in antioxidants and dietary fiber. Plus, it can help to keep the vegetable from becoming too mushy during cooking. If you’re grilling or roasting eggplant, leave the skin on for some added texture.

5. Kiwi

Kiwi skin is edible and contains more fiber than the flesh itself. The skin is also rich in antioxidants and vitamin C. If you’re new to eating kiwi with the skin, try rubbing it with a paper towel to remove any fuzz before taking a bite.

6. Potatoes

Many recipes call for peeled potatoes, but the skin is actually a nutritious part of the vegetable. Potato skins are high in fiber, potassium, and vitamin C. Plus, they can add a nice texture to dishes like mashed potatoes or roasted vegetables.

Related Article Nutritious produce with edible peels

7. Squash

Squash skin is full of vitamins and antioxidants. Whether you’re cooking with zucchini, butternut squash, or another variety, leaving the skin on can add some flavor and texture to your dish.

8. Tomatoes

While some people prefer to peel their tomatoes before cooking with them, the skin is actually full of nutrients. Tomato skin is rich in lycopene, an antioxidant that can help to protect against certain types of cancer.

Plus, the skin adds some texture to salads and sauces.

9. Pears

Like apples, pears have a tough skin that is full of fiber and nutrients. Eating the skin can also help to balance the fruit’s natural sugars. If you’re worried about the texture, slice your pears thinly or blend them into smoothies.

10. Sweet Potatoes

If you normally peel your sweet potatoes before cooking with them, you might be missing out on some important nutrients. Sweet potato skins are high in fiber, antioxidants, and vitamin C.

Plus, the skin can add a nice smoky flavor when the sweet potatoes are roasted or grilled.