When it comes to consuming fruits and vegetables, most of us tend to remove the peel or skin before eating them. However, the peel or skin of many fruits and vegetables are packed with nutrients and antioxidants that can benefit our health in many ways.

In this article, we will be discussing the top reasons to eat fruits and vegetables with peel.

1. More Nutrients and Fiber

Most of the nutrients in fruits and vegetables are found in the peel or skin. By removing the peel, you are missing out on all the nutrients that come with it.

The skin of fruits and vegetables are packed with vitamins, minerals, and other important nutrients like fiber. For example, you can get up to 10 times more vitamin C by eating the peels of citrus fruits like oranges compared to just consuming the flesh. The same is true with apples, where the majority of the nutrients are found in the skin.

Eating fruits and vegetables with peel can help you consume more nutrients and fiber, which can help you maintain good health.

2. Reduces Waste

By consuming the peel or skin of fruits and vegetables, you are reducing waste and making the most of your produce. Many people tend to throw away the peel, which adds to food waste.

When you consume the whole fruit or vegetable, you are reducing your carbon footprint and promoting sustainability. Even the parts of produce that are not typically eaten, like broccoli stalks and watermelon rinds, can be consumed and provide nutritional value.

By eating fruits and vegetables with peel, you can make a positive impact on the environment and your health.

3. Lowers Risk of Chronic Diseases

Eating fruits and vegetables with peel can help lower your risk of chronic diseases such as cancer, heart disease, and type 2 diabetes.

The peel or skin of fruits and vegetables contain antioxidants that can help protect your cells from damage and inflammation. This can help lower your risk of chronic diseases as inflammation and oxidative stress are known to play a role in the development of these diseases. Antioxidants help to neutralize free radicals in the body which can lead to damage and illness.

4. Boosts Immune System

The peel or skin of fruits and vegetables contain nutrients that can help boost your immune system. For example, citrus fruit peels contain compounds called flavonoids that have antioxidant and anti-inflammatory properties.

These compounds can help boost your immunity and protect your body from illnesses. Eating fruits and vegetables with peel can provide an abundance of immune-boosting nutrients that can keep you healthy and strong.

5. May Aid in Weight Loss

Eating fruits and vegetables with peel may aid in weight loss due to their high fiber content. Fiber helps to keep you fuller for longer periods of time, which can help prevent overeating and snacking.

Eating fruits and vegetables with peel, therefore, can help you consume fewer calories and promote weight loss. Additionally, the fiber found in fruits and vegetables can also improve digestive health and regulate bowel movements, further contributing to weight loss efforts.

6. Improves Skin Health

The peel or skin of fruits and vegetables can also benefit your skin health. Eating fruits and vegetables with peel can provide your body with antioxidants that protect against skin damage and aging.

In addition, the nutrients found in fruits and vegetables can help to keep your skin healthy and glowing. For example, oranges contain vitamin C which is essential for collagen production and can help keep your skin firm and youthful.

7. Reduces Pesticide Exposure

Eating fruits and vegetables with peel can reduce your exposure to pesticides. Many fruits and vegetables are sprayed with pesticides to protect against insects and fungus.

By consuming the peel, you are consuming less of the pesticide residue that may be found on the surface of the fruit or vegetable. It is important to note, however, that you should still wash your produce thoroughly before consuming it, regardless of whether or not you are eating the peel.

8. Increases Variety in Your Diet

Eating fruits and vegetables with peel can also increase the variety in your diet. Many people tend to stick to a few staple fruits and vegetables and may not venture beyond that.

However, there are many different fruits and vegetables that can be consumed with the peel that many people may not consider. For example, kiwi skins are edible and contain antioxidants, and sweet potatoes can be consumed with the skin which is packed with nutrients. By trying new fruits and vegetables with peel, you can add more variety and nutrients to your diet.

9. Provides More Texture and Flavor

Many fruits and vegetables with peel offer a unique texture and flavor, adding more depth to your meals. For example, the skin of roasted sweet potatoes becomes crispy and caramelized, adding a delightful crunch to the dish.

The skin of many fruits also offer a unique texture and flavor. The skin of an apple adds a bit of tartness that can complement the sweetness of the apple, and the skin of a banana can add a slight bitterness that can enhance the flavor of the fruit.

By eating fruits and vegetables with peel, you can add more texture and flavor to your meals.

10. Saves Time and Effort

Eating fruits and vegetables with peel can save you time and effort in the kitchen. By consuming the whole fruit or vegetable, you don’t have to spend time peeling or preparing it.

This can be especially helpful on busy weeknights when you want a simple meal that is quick to make. Additionally, consuming fruits and vegetables with peel can provide a convenient and portable snack that you can take with you on-the-go.