"There’s no arguing that eating more fruits and vegetables can benefit your health. However, whether these fruits and vegetables are best consumed with or without skin is often up for debate. Peels are often discarded due to preference, habit or in an attempt to reduce exposure to pesticides. However, removing the peels may result in removing one of the most nutrient-rich parts of the plant. This article takes a look at the science to determine whether fruit and vegetable peels are best removed or not.
Fruit and vegetable peels are rich in several nutrients, including fiber, vitamins, minerals and antioxidants. Consuming the peel with the pulp can boost your total intake of these nutrients.
Due to their high fibre content, fruit and vegetable peels may help reduce hunger and keep you fuller for longer.
Eating unpeeled fruits and vegetables may result in a higher intake of antioxidants. This may help fight free radical damage and ultimately reduce your risk of certain diseases.
Certain peels may be inedible, hard to digest, difficult to clean or have a tough texture. In such cases, peels may be best removed.
Pesticide levels in fresh produce are tightly regulated. While peeling fruits and vegetables appears to be a slightly more effective way to remove pesticides than washing alone, the difference is likely too small to make a true difference.
Some peels are safe to eat, while others may not be. The lists below provide summaries of which common fruits and vegetables should be peeled and which do not have to be:
Citrus fruits (grapefruit, lemon, lime, orange, etc.)
Tropical fruits (banana, lychee, pineapple, papaya, mango, etc.)
Hard winter squash
Citrus fruits (grated or cooked)
Squash (if well-cooked)
Some fruits and vegetables, such as pineapples, garlic and melons, are best peeled. Others, such as apples, eggplants/aubergines and plums, are best consumed with peels on.
Peels are rich in fibre, vitamins, minerals and antioxidants, making them one of the most nutritious parts of a plant. Naturally, some fruits and vegetables have tough peels that can be difficult to clean, hard to digest, bitter tasting or simply inedible. These peels are best removed and not eaten. However, most peels are edible. Therefore, it may be best to try eating your fruits and vegetables unpeeled whenever possible."The above is only a snippet from Alina's article, you can read it in full, and with all relevant links here
Regular readers will know that a variety of articles and recipe ideas, are within this blog. It is important to note, not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.
If you wish to read more about the LCHF lifestyle, this post will help, please use this link here
All the best Jan