6 Fruits and Veggies You Should Never Peel

Written by on April 27, 2016 in Food, Drink & Nutrition, Health with 3 Comments
Apples are one of the best foods for drawing heat out of the body

Apples are one of the best foods for drawing heat out of the body

By Caroline Praderio | Eat Clean

Most of the time, we're telling you that eating healthier means you'll need to do a bit more work, e.g. cook more meals at homeDIY your almond butter, scour every food label. So this will come as a welcome change: Put down the peeler and stop removing the edible skins from your fruits and vegetables. The colorful peels on the outsides of your produce are often the most concentrated source of vitamins, minerals, and antioxidants.

Now, this doesn't mean that all the nutrients are located in the peels alone—experts point out that when you peel a tomato, for example, you won't lose much of its beneficial lycopene. But there are some peels that offer a unique benefit independent of the fruit or vegetable flesh. Here are 6 you should know about.

(Note: When you're making a point of eating peels, try to go organic—organic production forbids the use of pesticides and herbicides that can linger on fruit and vegetable skins. Check the EWG's Dirty Dozen list to know when it's most important.)

apples for vata season

1) Apples

Taking off an apple peel won't rob you of much vitamin C, but you will lose out on pectin, a soluble fiber that can help keep you regular and lower your “bad” LDL cholesterol and blood sugar. (Try these awesome Paleo Bacon-Apple Pies for one.) Pectin also slows digestion, helping keep cravings at bay.

Related Article: Apple Peel Extracts Can Help Lower Blood Pressure


2) Carrots

Carrots are rich in compounds called polyacetylenes, and preliminary research is investigating their potential to kill human cancer cells in test tubes. They may have antifungal, antibacterial, and anti-inflammatory effects, too. But these compounds are concentrated just beneath the skin—so either leave your carrot skins on, or go easy with the peeler and remove only a thin strip.

Related Article: Woman Uses Carrot Juice to Beat Stage 4 Cancer!


3) Potatoes

Gram for gram, potato skins have more fiber, iron, and folate than potato flesh. Choose deeply pigmented purple potatoes and the skin becomes even more important: One study found that the skins of these potatoes contained 5 to 10 times more antioxidants than the flesh.


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3 Reader Comments

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  1. 10154089904347464@facebook.com' Anna-Marie Carr says:

    Always peel, unless organic, then never peel.

  2. 1593463720889506@facebook.com' Dr Kimberly McGeorge, ND, CNH says:

    .. Extra pieces of such caliber, guys!

  3. 10205343042046158@facebook.com' Val Constantine says:

    Only if it’s Organic. .. Otherwise not peeling it will get you cancer…

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