7 Fruits and Vegetables You Shouldn’t Peel And 4 You Should

Fruits and Vegetables: Hey there viewers. Fruits and veggies are great for your health. We all know that but how you eat them has a lot of impact on the nutrients you’re getting. eating them raw or steamed will give you most of the nutrients while frying or cooking them at high temperatures will destroy a lot of vitamins, minerals, and antioxidants, but you’ll be surprised to know that even the simple act of peeling impacts their nutritional levels. 

In today’s post, we’ll be talking about seven fruits and veggies, you shouldn’t peel and for fruits, you should from Kiwis to cucumbers, we’ll be discussing several fruits and veggies and more. Let’s start with things you shouldn’t peel. 

Berries, cherries, and grapes 

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Not only is peeling a berry, a challenging thing to do. The peels themselves have a number of antioxidants and nutrients, something you don’t want to miss out on. It’s necessary you eat grapes with the skin on the antioxidants are countless more than most fruits and veggies. 

One of the things you can do before eating fruits and vegetables is to wash them with water. This is because of all the pesticides that might be on them. The moment people hear the word pesticide, they’re convinced it’s best to take the skin off. Not true. If you’re one of those people who peels the skin off everything you may be losing out on a ton of important nutrients. 

The skin usually contains more fiber, antioxidants, and nutrients than the flesh itself. In fact, experts suggest that unpeeled fruits and vegetables can have as much as 33% more fiber, and the skin of fruits could have as much as 328 times more antioxidants compared to the flesh. Of course, it’s not the same for every fruit and vegetable. 

Do you love eating grapes, cherries, or berries? 

Which is your favorite? 

How do you eat them? 

Share your preferences with the easywaysolve community in the comments below. 

Pears, peaches, and plums

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The skin of pears peaches and plums are also rich in nutrients and antioxidants. In addition, the skin of these fruits is also packed with fiber. 

One study showed that when the skins of peaches were removed before being eaten, you end up with as much as 48% fewer antioxidants than when the skin is on. 

Do you not like eating these fruits with the skin?

How about you try chopping them all together and mixing them in a bowl, drizzle some honey maple dressing, and voila, your fruit salad is ready to eat. If you’d like a little punch in your salad, you can even add some freshly squeezed lime juice. 

Apples and apricots

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Apples are one of the fruits you should never peel the skin off before eating the skin of an apple. It has insoluble fiber and it’s also packed with vitamins A and C. It’s the same case with apricots. 

While they may not be as popular as apples, apricots are still really enjoyable and have a ton of health benefits. These fruits are also rich in a flavonoid called Keirsey 18.

This particular flavonoid can function as an antioxidant, here’s the team that can reduce inflammation as well as the risk of cancer. It can also help with your blood pressure and blood sugar. 


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Most people keep the skin on anyways but in case you were thinking about peeling it tomato don’t tomato skin has a high concentration of neighboring Guinean this flavonoid can reduce the chances of inflammation and also protect you from disease. 

One study results showed that cooking tomatoes with the skin on increases the number of nutrients they hold when you consume them, looking for answers and all the latest health and wellness news.

Kiwis and cucumbers

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Many people peel kiwis and throw out their skins. They only seem to want to eat the flesh of the fruit. You’d be surprised to find out that Kiwi skins can be edible. More importantly, the fruit skin is packed with vitamin C. 

Also eating the skin increases the amount of fiber you consume by more than three times what you would get if you were eating just the fruit. 

One vegetable people tend to peel the skin off is cucumber, but cucumber skin is packed with vitamin K fiber and potassium before you consume this skin you need to wash it well and wipe it off. This is because the skin can have a waxy layer.

Eggplants and zucchini

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When you eat either eggplants or zucchini it would be better if you can keep the skin around. The skin of these vegetables is rich with extra fiber flavonoids and magnesium. Additionally, these skins have a high amount of water in them. 

For example, zucchini has 95% water while an eggplant has 92% water. Most of the nutrients you get from these vegetables are through the skin. 

Potatoes – Fruits and Vegetables

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Potatoes can be used in a variety of ways whether you boil them, fry them or mash them. Whichever way you choose. The skin is usually peeled off first. You shouldn’t be doing this. The potato peel is packed with fiber iron, vitamin C, potassium, and folate rather than peeling the potatoes It’s best to gently brush the potato and scrub it off before you throw it in a pot. 

There are some fruits and vegetables with the skin you should definitely peel off before eating. But that doesn’t mean you just throw the skin away, you can still make use of the nutrients from the skin of these next types of foods. But before we move ahead, here’s another post you might like. 

Fruits and veggies give you a ton of vitamins, minerals, and antioxidants. Here’s a guide to every vitamin you need and how to get them. Now back to foods you should peel 

Citrus Fruits – Fruits and Vegetables

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When you have citrus fruits such as lemons and oranges you tend to peel the skin off before you eat them. peeling the skin off in Orange is almost therapeutic. However, you shouldn’t just throw the skin in the trash. 

Because citrus fruits are some of the most antioxidant-rich foods you can have. You can cook the skin you may be asking yourself well what’s the purpose? Well, you can make any type of flavoring and then use it for your meals. 

Pumpkins and Winter Squashes

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You need to consume pumpkin in other ways outside of spice lattes, pumpkins and winter squashes are both very good for you. 

They are things you generally eat after you take the peel off, but you shouldn’t throw them away. Instead, cook the skins and soften them up. This way they’re a lot easier to eat. 

Tropical Fruits – Fruits and Vegetables

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There are tropical fruits you should always peel before eating. This list includes pineapple, papaya, bananas, and mangoes. Some of these are pretty obvious. 

I mean, imagine trying to eat pineapple with its skin on that sounds like torture melons are on that list too. All of these fruits either have skins that are difficult to chew or they’re straight-up edible. 

Avocado, Garlic, and Onions

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Imagine trying to eat onion with the skin on sure their skin is softer than most but it would taste pretty gross. If you try to eat the skin of avocado you’ll find it’s very difficult to digest. While avocados are a great source of fiber, potassium, folic acid, and monosaturated fats, the skin should be thrown in the garbage. 

When it comes to garlic and onions you’ll find that it’s nearly impossible to eat their skin, they’re good enough for you without it. As you can see, there are many fruits and vegetables that have more nutrients in their skin than in the flesh. 

This doesn’t mean the flesh is terrible for you. The skin is just better in certain cases. If you find the skin is too difficult to digest, it’s better to simply not bother with it. Even if you lose out on other nutrients you’ll still get your vitamins and minerals from the flesh.