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Why You Should Start Eating the Skin of Fruits and Vegetables

When it comes to cooking, it is very common to peel the skin off the fruits and vegetables we consume. 

However, some skins and peels offer nutritious benefits while also limiting the amount of food that goes to waste.

Many wellness experts and nutritionists agree that fruits and vegetables with edible skin offer many benefits to our overall health, and can be used for extra taste in our meals.

Here is a list of ten fruits and vegetables that offer the best nutritional value when eaten with the skin or peel:

  • Mango
  • Sweet Potato
  • Cucumber
  • Orange
  • Lemon
  • Potato
  • Kiwi
  • Eggplant
  • Banana 
  • Watermelon

Since the start of the pandemic, our immune systems have been especially affected as they have become weakened, especially for those immune compromised. 

It is important for individuals to focus on their individual health at this time and continue to improve our physical health and overall immune system, while also helping the mental side as well.

Here are the benefits to eating the skin of some fruits and vegetables:

Packed with fiber

Unpeeled fruits and vegetables offer 33 percent more fiber than the same fruits and vegetables without the peel. 

The skin or peel offer many health benefits as they contain high levels of vitamins, minerals, fiber, and antioxidants. 

Vitamins A, C, and K are found in the skin of many fruits and vegetables and is a great way to give your body a natural form of those vitamins.

Weight loss benefits

Due to the high fiber in the skin and peels, there are many weight loss benefits associated with eating the outer layer.

Viscous fiber is a specific type of fiber found in fruits and vegetables that is most effective at reducing appetite. This helps you to feel fuller for longer by stretching your stomach and slowing down the speed at which it empties.

Therefore the number of calories consumed per day is typically lowered, leading to weight loss.

Eating the peels and skins of your fruits and vegetables is a great way to lose weight in a healthy and safe way. By being consistent and honest with your diet, you can reach your goal weight more naturally, while also increasing your intake of vitamins and minerals.

Prevent disease

Fruits and vegetables contain high levels of antioxidants, which protect your cells against harmful molecules.

High levels of these harmful molecules (called free radicals) are associated with heart disease, cancer, and other forms of disease. Researchers have food that antioxidants help combat and lower those health risks. 

Fruits and vegetables are known for being naturally high in antioxidant levels, and researchers have found them to be especially concentrated in the skin or peels. 

Aside from the physical benefits, antioxidants have also been linked to lowering cognitive diseases. High levels of antioxidants in your diet may help prevent the development of dementia and Alzheimer’s and can help keep your brain power sharp.

Reduce food waste

Fruit and vegetable skins are common items in the compost bin. By eating the peels and skins instead of tossing them away, you can help reduce the amount of food that goes to waste.

Consider turning them into their own tasty snack by researching options for skins or peels. Many famous chefs have incredible cooking demonstrations that help you turn peels into delicious and nutritious chips in no time!

At Green Schools Green Future, a huge part of our curriculum is the art of growing, cooking and food consumption. Our goal is to educate children on healthy eating practices and how to grow food themselves. 

Through our sustainable farming techniques, the children will have many opportunities to learn about growing food and the nutritional value of what we consume. Our diet helps keep our body and mind healthy, and gives us the energy we need to conquer each day.

If you are interested in learning more about our project and would like to make a donation, please visit www.greenschoolsgreenfuture.org.

Sources:

https://www.healthline.com/nutrition/peeling-fruits-veggies#TOC_TITLE_HDR_3

https://www.tasteofhome.com/collection/14-fruits-and-vegetables-you-shouldnt-peel-and-9-you-should/

https://indianexpress.com/article/lifestyle/health/fruit-peels-benefits-fibre-nutrition-7402631/

https://www.allrecipes.com/article/edible-fruit-vegetable-skins/

https://spoonuniversity.com/lifestyle/for-the-freshman-advice-for-a-year-of-new-eats

Blog Image Credit: Sami Aksu on Pexels

Written By Cassandra Briscoe

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