Peeling fruits and vegetables is one of those kitchen tasks that you don’t really think about. It’s just something you have to do, and it often makes sense to do this, especially if you don’t know where your produce came from or what pesticides it’s been sprayed with.
However, if you buy organic (or even if you just make it a rule to give produce a good scrub with a veggie brush under cold running water), peeling isn’t necessary at all!
ALSO READ: How to Remove Pesticides from Fruit and Vegetables
The skin of vegetables and fruits is where you’ll usually find the highest concentration of fiber, nutrients, and healthy phytochemicals, so think twice before picking up that peeler!
Here are 10 common fruits and vegetables you can stop peeling from today to reap more of their health-promoting benefits
1. Apple
Apple skins are crunchy, delicious, and packed with nutrients. The skin contains twice as many vitamins, minerals, and fiber compared to the fruit itself. If you have to peel apples for cooking, be sure to save the skins for juicing, munching on, or making apple cider vinegar.
Click here to learn how to make your own apple cider vinegar. It’s super easy!
2. Melons
The melon rind is where most of the fruits’ nutrients, minerals, and helpful enzymes are located. However, it’s only the smooth-skinned melons that don’t need peeling. The rough, porous skin of cantaloupe should always be removed to avoid foodborne diseases.
3. Potatoes
You already know that potato skin is yummy, but were you aware that 20% of this tuber’s nutrients are found in the peel? The only time you need to peel a potato is if the skin has started to turn green.
4. Carrots
Most of a carrot’s carotene and fiber is found in the skin or the crunchy flesh just below it. As long as you clean these veggies thoroughly, you’ll never need to peel them!
5. Citrus Fruits
The skin of citrus fruits contains a lot of flavorful oils and extremely powerful antioxidants. This is why the zest of these fruits adds such a punch to recipes, and why you should stop peeling thin-skinned fruits like lemons, limes, and tangerines.
Scroll down for more fruits and veggies you can stop peeling.
6. Kiwifruit
Kiwi’s furry brown outside may not look like something you would eat, but it’s unbelievably nutritious. Kiwi skin has been found to possess anti-inflammatory, anti-allergenic and anti-cancer properties, as well as extremely high levels of antioxidants.
Also READ: Is Kiwi Skin Edible: To Peel Or Not To Peel?
7. Cucumbers
It’s boggling that cucumbers are so often served peeled. Their skin, whether it’s dark or light green, contains a host of minerals. This includes silica, which will improve the health of your own skin.
8. Beets
Dark red beet skins are good for your skin and connective tissues, and they also contain nutrients that protect your eyes. If you find them to be a little too earthy for your taste, just give them a vigorous scrub before eating.
9. Eggplant
Deep purple eggplant skins have high levels of minerals, as well as the flavonoid nasunin. This antioxidant prevents damage to brain cells. Eggplant skins tend to get better with time, though, so be sure to eat them while they’re fresh.
10. Grapes
You’ve probably heard of resveratrol, the antioxidant that makes red wine good for you. What you might not have heard on the news, however, is that red grape skins contain more resveratrol than red wine. Never peel a grape again!
Thanks for reading. I hope this information was helpful. Until next time!
Amy Goodrich
Crazy cat lady, life and food lover, certified biologist, and holistic health coach.
