Here's why you should eat the peel
The skin or peel of fruits and vegetables are generally higher in antioxidants, fibre, vitamins, and minerals than the flesh, according to dietitian, Malina Malkani. Unpeeled fruits and vegetables may have up to 33 per cent more fibre than those without the peel. And antioxidant levels in the skins of fruits could be up to 328 times higher than those found in the flesh, Malkani says.
Still, Alyssa Pike, dietitian and manager of nutrition communications for the International Food Information Council Foundation, says the amount of nutrients in each peel differs by the type of fruit or vegetable. And dietitian, Hillary Cecere, doesn’t recommend eating are the ones that are too tough or not tasty to eat. With that in mind, if your goal is also to increase the health-promoting nutrients in your diet, experts say it’s best to eat the following fruits and vegetables without peeling them. (And make sure you peel the rest!)
Don't worry about peeling berries, cherries or grapes
Malkani says it’s better to eat berries, cherries and grapes without peeling them. Aside from the fact that it’s challenging to peel cherries and grapes, and not really possible to peel most berries, the peels offer lots of antioxidants and nutrients. Grape skin is particularly beneficial since this part of the grape has the highest amount of antioxidants in the whole fruit.
Avoid peeling pears, peaches and plums
Peach, pear and plum skin each have a lot of fibre, nutrients and antioxidants. A 2013 study published in the journal Nutrition Research even found that removing peach skin results in 13 to 48 per cent fewer antioxidants. For fruits and vegetable you don’t peel, and those you do, always clean them thoroughly before eating.