Eating the skin of certain fruits can significantly enhance your intake of nutrients, fiber, and antioxidants. Here are some fruits where the skin is especially nutritious:
- Apples: The skin of apples contains a substantial amount of fiber, vitamins, and minerals. It also has several compounds, such as quercetin, which is an antioxidant that can help reduce inflammation and blood pressure.
- Pears: Similar to apples, pear skins are rich in fiber and antioxidants. They contain a higher concentration of phytonutrients compared to the flesh.
- Peaches: The skin of peaches is rich in antioxidants and fiber. Eating the skin can help in boosting the nutritional value of the fruit.
- Plums: Plums’ skin is known for its high content of antioxidants, including anthocyanins, which may have anti-inflammatory and heart-health benefits.
- Grapes: Grape skins are known for their resveratrol content, a type of antioxidant that has been linked to heart health and protection against certain diseases.
- Kiwi: Surprisingly, the fuzzy skin of kiwi is edible and packed with fiber and vitamin C. It’s also known to contain antioxidants.
- Berries: While not typically considered as having a separate “skin,” the outer layer of berries (such as blueberries, strawberries, and raspberries) is rich in antioxidants and should be consumed whole.
- Citrus fruits (like lemons and oranges): While the outer skin is not usually eaten due to its bitter taste, the zest of citrus fruits is highly nutritious, offering high levels of vitamin C and antioxidants.
When eating the skin of fruits, it’s important to wash them thoroughly to remove any pesticides or contaminants. Organic fruits are a good choice to minimize exposure to harmful substances. Also, remember that not all fruit skins are edible or palatable; for example, the skins of bananas, pineapples, and melons are generally not eaten.