Why You Shouldn’t Peel Your Fruits And Vegetables

Here’s how the skins benefit your health

PUBLISHED: |

BY ALISA HRUSTIC



Why You Shouldn’t Peel Your Fruits And Vegetables
istock

When you get home from work, starving and ready for dinner, the last thing that you want to spend your time doing is tediously peeling a pile of potatoes.
 

Good news is, you don’t actually need to go through the extra hassle of peeling your fruits and vegetables, says Carolyn Brown, M.S., R.D., a nutritionist at Foodtrainers in New York City. In fact, you’re better off keeping the skins on.
 

That’s because the peels are packed with the good stuff, like antioxidants, vitamins, and fibre, she says. When you strip the skins, you’re cutting out extra essential nutrients that fight disease and keep your body humming along smoothly, according to a review published in Advances in Nutrition.
 

For example, about one third of the nutrients in an apple - like vitamin C, vitamin A, and potassium - can be found in the peel. The same goes for your spuds: Potato skins contain half the fibre - an essential carb that helps keep you full - and a whole lot more calcium and iron than just the starchy vegetable itself, Brown notes. Peels and rinds generally make up around half of a fruit’s overall fibre content, she adds.
 

What’s more, keeping the peel on can give your meals a different taste and texture and cut down your overall prep time.
 

“I recommend eating skins on apples, pears, cucumbers, carrots, eggplant, nectarines, peaches, plums, potatoes, and sweet potatoes,” Brown says.
 

And don’t let your citrus peels go to waste: Save your orange rind and use it as zest to add extra flavour to your chicken or fish, Brown suggests.
 

To be clear, we’re not telling you to go out and eat a spiky pineapple rind. Use your best judgment: If your fruit or vegetable has a tough exterior, you may be better off peeling it, Brown says. And if you really can’t stand the taste or texture of potato skin, you’re better off eating a peeled vegetable than no vegetables at all, Brown says.

LATEST Nutrition STORIES


9 Things You Can Do To Survive The Fasting Month

BY ANIS TAUFIK

May 22, 2017

Don’t let this year’s hunger games get to you!


This Snack Tastes Like Popcorn, But Has More Protein

BY men's health editors

May 19, 2017

Start with a can of chickpeas. Mix in spices. Roast. Snack. Smile.


How To Make Homemade Protein Power Bars

BY ALISA HRUSTIC

May 19, 2017

These will taste way better than anything you'll find in the grocery store



How Your Raw Cheese Plate Could Actually Kill You

BY ALISA HRUSTIC

May 11, 2017

Six people who ate this type of cheese became ill with listeria


5 Meal Hacks That Help You Eat More Nutrients

BY elizabeth millard

May 5, 2017

You don’t need to overload your plate to load up on the good stuff


How To Snack Like A Guardian Of The Galaxy

BY june see

May 3, 2017

Wondering what Starlord (aka Chris Pratt) snacks on to stay in shape?



The Truth About The Alkaline Diet

BY MEGAN GILLER

April 25, 2017

Can eating certain foods really change the pH of your body—and can that prevent disease?


12 Ways Protein Powder Can Help You Lose Weight

BY k. aleisha fetters

April 12, 2017

Nutritionists love these muscle-building recipes—and not one of them involves a protein shake


Recipe: These Roast Beef Roll-Ups Have 21g Of Protein

BY men's health editors

April 5, 2017

This is one of the laziest - and most delicious - ways to get your dose of protein and healthy fats


IN THE MAGAZINE

Men's Health Malaysia

Men's Health on Instagram