Top Fruits and Vegetables that Should be Eaten with Their Skin

Fruits vegetables eat with skin

I like eating some fruits and vegetables without removing their skin. They taste different. The skin gives the food a unique flavor. I didn’t understand why people remove the skin of soaked almonds.

I used to eat that too. However, I got curious a couple of days back regarding the skin of fruits and vegetables. Whether the skin has any nutrition or just taste? I did some research and got to know that some veggies and fruits should be eaten together with the skin to get all the nutrition.



What’s outside the carrot is also inside it! The peel of the carrot has the same number of nutrients as the flesh has. It’s an interesting fact, right. Experts suggest that instead of peeling the carrot, you should just scrape the skin off lightly to preserve the nutrients. If you are looking for phytonutrients, then you can get then just beneath the skin of the carrots.


You will be surprised to know that the skin of onions has more the number of antioxidants than the vegetable itself. So, if you are looking for something that will add shine to your skin, you know what to include in your diet. Onion skin can be added to soups and stocks. The skin of the onion is even rich in quercetin. It being a flavanol, it helps reduce blood pressure and even prevents the chances of strokes.


The skin of the cucumber is quite dark in color. The presence of antioxidants, potassium and even insoluble fibers in the skin make it beneficial. Instead of removing the peel of the cucumber, eat it for getting your share of Vitamin K. If you eat cucumber with their skin intact regularly, you could keep constipation away. It even helps prevent the chances of colon cancers.


The skin of the potato is rich in potassium, iron, calcium, magnesium, vitamin C, vitamin B6 and other nutrients. The same nutrients are present in the potato but the skin has almost seven to seventeen times more the amount. The skin is even rich in antioxidants. The fun fact is that I have been using potato skins to improve my complexion. I dip them in olive oil and cover my skin with the peels.

Sweet Potatoes

The skin of the sweet potato is loaded with nutrients. High in fiber, the skin helps in regulating bowel movements. The presence of beta carotene in the skin of sweet potatoes is quite beneficial. It is an antioxidant that converts into vitamin A when consumed. This helps maintain the immune system and even the functioning of the organs. Sweet potatoes are more nutritious when they are baked.


The skin of the eggplant is rich in fiber, antioxidants, potassium, and magnesium. The phenolic content in the skin keeps prevents free radical damage. The purple color of the skin is due to nasunin that helps in transporting nutrients into the cell and moving the waste out. It even protects you from cancer of the brain. The presence of chlorogenic acid in the skin has anti-aging and anti-inflammatory properties. On eating the skin on a regular basis, your body develops glucose tolerance as well.



Eating the skin of the mango along with the fruit is quite beneficial, so say the experts. Although the skin is quite bitter in taste, it is loaded with nutrients. The presence of mangiferin, resveratrol, and norathyriol antioxidants are good for your skin. Mango skin even helps in burning fat and prevents the creation of mature fat cells. Carotenoids, omega-6 fatty acids, omega-3 fatty acids, polyphenols and even polyunsaturated fatty acids are present in mango skin rather than its flesh. They help keep cancer at bay, also diabetes and heart ailments. You might be wondering how to eat mango skin. It can be eaten raw or cooked together with the flesh. The best part is to pickle the mango with the skin. Here is a caution though. The skin even contains urushiol, which might result in reactions.


Whenever I prepare gravies, I make sure that the tomato peels are not left out. The skin of the tomatoes and the fruit itself has the same benefits. The tomato skin helps prevent the chances of both cancer and heart ailments. Juice a tomato with its skin and relish it. Some people even peel off the tomatoes and use the peels in different ways.


The rind of the watermelon has citrulline, an antioxidant. When consumed, it is converted into arginine. This benefits the circulatory system, immune system and heart as well. While the watermelon has all these properties, the rind has much more of these. To make the most of the rind, pickle the fruit. Some people even sauté the watermelon and relish it with seasonings.


Bromelain, the enzyme is present in the skin of the pineapple. This prevents inflammation in the nasal airways and sinus. I have never consumed the skin of the pineapple. I am amused how people can consume it. I asked an expert and she told me that the skin of the pineapple needs to be sauteed for some time in a wok or juice it along with the fruit.


I love the taste of kiwis. It is quite interesting. But being quite lazy, I seldom buy them as removing their skin takes time. However, recently a dietician told me that the skin of the kiwi is edible. The presence of flavonoids in the skin has anti-aging properties. The kiwi skin even has antioxidants and vitamin C, in a greater amount than the flesh has. If you are looking for fiber, the skin has it. I am a relieved person now. I just need to buy them, wash them and gobble them up. Some people even scrape off the skin as it does not look good at times.


The skin of bananas is indeed edible. It contains fiber, potassium in greater quantities than the flesh. It is even good for the eyes due to the presence of lutein. Also, amino acids like tryptophan are present in the skin of the banana. It keeps depression at bay and increases serotonin that lights up your mood. If you think that eating the banana peel is tough, then consume them when they are overripe. Juice the peel together with the banana or bake it.


If you are in a habit of discarding the peel of an orange, then you might be leaving out on some nutrients as well. The rind of the orange contains more vitamin C than the flesh. The presence of Vitamin B6, potassium, magnesium, riboflavin, calcium makes the orange peel appealing. It even contains flavonoids that keep cancer away. How can you consume the peels? Don’t start chewing raw peels, though. Instead, grate the rind in cake batters, salads or even cookies and ice-creams.


Dietary fibers are present in higher quantities in apples. Presence of vitamin C, vitamin A, potassium, vitamin K as well in apple skin makes them nutritious. Also present arequercetin and triterpenoids. While quercertin helps in better functioning of the lungs and even preventing them from irritants, triterpenoids prevent the formation of cancerous cells. If you are looking to stimulate the growth of muscles and keep obesity at bay, then ursolic acid present in the skin is quite beneficial.

In order to get the most of the skin and peel of vegetables and fruits, it is advisable that you buy organic varieties. Make sure that you wash them thoroughly with water. Do not keep cut vegetables in the open. Always store them in closed and airtight containers. The peels are even quite useful for your skin. I will discuss this in another post. Do you consume other fruits and veggies with their skin that I have missed out on? Please discus here in the comments section.


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