July 22, 2014

View as List Fruit & Vegetable Peel Perks

  • Fruit & Vegetable Peel Perks

    Many people peel fruits and vegetables before eating them. But did you know that stripping away this layer removes a large concentration of nutrients? Check out these appealing facts about peels—and reap the benefits.

  • 1

    Key in on Color

    apple grapefruit kiwi lemon

    The pigments in produce are healthful, and the peels or skins of fruits and vegetables are often the most colorful part. Colorful peels can be a concentrated source of potentially beneficial phytochemicals.

  • 2

    Find Fiber Benefits

    orange peel spiral

    Vegetable peels or skins are particularly good sources of insoluble fiber, which helps prevent constipation. Some peels, notably apple, are rich in pectin, a soluble fiber that helps lower blood cholesterol and control blood sugar.

  • 3

    Add in Antioxidants

    apples growing on a tree branch

    Apple peels may also help prevent cancer. Lab research has found that whole apples have a much greater effect on cancer cells than peeled ones, probably because of antioxidants in the apple skin.

  • 4

    Use Potato Power

    raw, unpeeled potatoes on a tray

    Ounce for ounce, potato skin has far more fiber, iron, potassium and B vitamins than the flesh. It’s also rich in antioxidants. The only reason to avoid the skin is if the potato has a greenish tinge.

  • 5

    Wash and Enjoy!

    washing vine ripened tomatoes under the faucet

    You don’t need to wash fruits and vegetables with soap—plain water is fine. It will remove nearly all dirt, as well as bacteria and some pesticide residues, if any, on the surface. Scrub firmer produce like potatoes with a vegetable brush. The wax on cucumbers, apples, tomatoes and eggplants is harmless.