Peeling fruits and vegetables before eating is a common habit, but in some cases, this means removing precisely part of the food that contains fiber, vitamins and antioxidant compounds.
5 foods that can be more nutritious when consumed with the shell
Peeling fruits and vegetables before eating is a common habit, but in some cases, this means removing precisely part of the food that contains fiber, vitamins and antioxidant compounds. Nutritionists consulted by Verywell Health highlight...
The recommendation, however, does not apply to all cases. Some peels contain substances that can cause reactions or are simply not suitable for ingestion.
- Kiwi Kiwi is among the fruits whose peel can be consumed and offers a relevant amount of fiber.
- "I love eating whole kiwi, including the skin, as it doubles the amount of fiber and offers extra doses of essential nutrients such as vitamin E, C and polyphenols", says Michelle...
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Nutritionists consulted by Verywell Health highlight that certain peels can complement the nutritional value of food and, when suitable for consumption, do not necessarily need to be discarded.
The recommendation, however, does not apply to all cases. Some peels contain substances that can cause reactions or are simply not suitable for ingestion.
1. Kiwi
Kiwi is among the fruits whose peel can be consumed and offers a relevant amount of fiber.
"I love eating whole kiwi, including the skin, as it doubles the amount of fiber and offers extra doses of essential nutrients such as vitamin E, C and polyphenols", says Michelle Routhenstein, nutritionist specializing in preventive cardiology.
The texture of the skin is often the main reason why many people remove it before eating the fruit.
2. Tomato
Tomato skin also contains antioxidant compounds, including lycopene.
According to Wan Na Chun, from One Pot Wellness, the peel helps to increase the intake of this antioxidant, known for its abundant presence in tomatoes.
Lycopene is associated with protecting cells against damage caused by free radicals and is part of the compounds that give food its characteristic reddish color.
3. Citrus fruits
Oranges, lemons and other citrus fruits normally have their peel discarded, but part of it can be used in food in the form of zest.
"Although it is not normally consumed in large quantities, I love incorporating citrus zest into non-alcoholic drinks and dishes," explains nutritionist Kat Garcia Benson.
The zest can be used to add aroma and flavor to different preparations.
4. Potato
Peeling potatoes before cooking can also reduce some of the nutrients present in the food.
"Potato peels are another nutritional powerhouse. They contain higher levels of vitamin C, potassium, folate, magnesium and phosphorus compared to peeled potatoes," says Chrissy Arsenault, nutritionist at International Personal Trainer Academy.
The peel also helps to increase the amount of fiber in the preparation.
5. Carrot
The outer layer of the carrot contains fiber and different plant compounds, including beta-carotene and polyacetylenes.
"These peels are rich in fiber, antioxidants like beta-carotene and polyacetylenes, and other beneficial phytonutrients. Beta-carotene, which the body converts to vitamin A, is crucial for maintaining healthy vision, skin and immunity," says Arsenault.
Not all peels should be consumed
Despite the benefits found in some foods, there is no rule that all fruits and vegetables must be eaten with their skins.
Mango is one of the examples cited by experts. Its bark contains urushiol, a compound with allergenic potential that can cause reactions in sensitive people.
Cashew also appears among the exceptions. The external part that surrounds the nut is hard and contains toxic compounds, which is why it undergoes processing before reaching the consumer.
Therefore, using the peel can increase the consumption of certain nutrients, but the choice depends on the food. Kiwi, tomatoes, potatoes, carrots and citrus zest are among the options highlighted by nutritionists to reduce waste and make better use of what each food offers.
Is eating kiwi with the skin good for you? See 5 benefits that many people ignore
The outer part of the fruit contains fiber, antioxidants and nutrients that can complement the benefits found in the pulp. Consuming whole kiwi can promote digestion, increase vitamin C intake and contribute to different body functions