Most of us have been taught to peel fruits before eating, thinking that the peel is just a cover that is not edible and cannot be consumed. However, some fruits are actually more nutritious when they are eaten with the peel on.

For instance, it is recommended to eat apples and pears with their peel, as it contains nutrients that our bodies need.

Why Peel is a Nutritional Powerhouse?

The peel of the fruit is actually richer in nutrients than its flesh. According to studies, the peel of an apple contains up to six times more antioxidants than the flesh.

The peel of an orange has nearly twice the amount of vitamin C compared to its flesh. In addition to this, fruit peels are good sources of fiber, flavonoids, and other essential vitamins and minerals.

Benefits of Eating Fruits with Peels on

Increases fiber intake

The peel of most fruits is high in fiber, a nutrient that helps in maintaining good digestive health.

Eating fruits with the peel on can help increase our daily fiber intake which can reduce the risk of developing chronic diseases like diabetes, heart diseases, and certain types of cancers.

Improves heart health

The fiber content in the peel can also help lower cholesterol levels, reducing the risk of heart diseases. Studies have shown that individuals who consume more dietary fiber have lower rates of heart attack and stroke.

Additionally, the antioxidants found in fruit peels may also help improve blood circulation, lowering the risk of developing blood clotting problems.

Boosts immune system

Fruit peels contain high amounts of vitamin C, a powerful antioxidant that helps boost our immune system. Vitamin C helps in the growth and repair of tissues, helps in the absorption of iron, and boosts our body’s ability to fight off diseases.

Helps in weight control

The high fiber and nutrient content of fruit peels makes us feel fuller for longer periods, reducing our food intake and may help in weight control.

Additionally, the flavonoids present in fruit peels may also help in fat metabolism, keeping our body in good shape.

Reduce the risk of developing chronic diseases

The antioxidants and other phytochemicals present in fruit peels protect our body from the damage caused by free radicals, reducing the risk of developing chronic diseases like cancer, diabetes, and heart disease.

Antioxidants also help in slowing down the aging process, keeping our skin healthy and young-looking.

What Fruits to Eat with the Peel on

Apples

Apples are one of the most commonly eaten fruits in the world, and they are best eaten with the skin on. The peel of an apple is high in nutrients like fiber, antioxidants, and vitamin C.

Eating apples with peel can also help prevent certain types of cancers and reduce the risk of developing heart disease.

Pears

Pears are another fruit that is highly beneficial when eaten with the peel. It is a good source of fiber, copper, and vitamin K. The peel of the pear also contains flavonoids, which are known for its anti-inflammatory and anti-cancer properties.

Citrus fruits

Citrus fruits like oranges, lemons, and limes are a good source of vitamin C. The peel of citruses is also high in antioxidants and has anti-inflammatory properties.

The peel of the lime also contains limonene, a compound that is known to reduce the risk of cancer.

Bananas

Bananas are often eaten with the peel removed, but the peel contains nutrients like fiber, potassium, and vitamins B6 and B12. The peel of bananas is also high in antioxidants and has anti-inflammatory properties.

Kiwis

The peel of kiwis is edible and contains fiber, potassium, and vitamins C and E. Eating kiwi with peel can also help in reducing the risk of blood clots, heart disease, and stroke.

Conclusion

Instead of peeling fruits, try eating them with the peel. Not only will it increase your nutrient intake, but it can also help reduce the risk of developing chronic diseases.

The peel of the fruit is a nutritional powerhouse that we should unlock and take advantage of in our journey to good health.