Does the skin of fruit have more nutrients?
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Do you peel your fruit and vegetables? DON’T! Show  August 11, 2020 - 12:41PM More from vitamins-and-minerals 'I give my husband ‘moon milk’ before bed - here’s why''I tried the 30-minute medical cure for exhausted mums'Does your child need a probiotic?Do you peel your fruit and vegetables? DON’T! You’re stripping it of all the good stuff your body needs. OK, here’s the thing. Fruit and veggies contain all the best vitamins and minerals our bodies need, right? But did you know that you could get EVEN MORE benefits out of your fresh produce by simply leaving the skin ON? Yes, we’re talking apples, pears and the like. But we’re also talking potatoes and sometimes even watermelon! Come again? Recent research has suggested that leaving your skin on your fruit and veg not only fills your body with all the best vitamins and minerals your body needs, but can also prevent you from getting cancer. Accredited Practicing Dietician Melanie McGrice recommends always leaving the skin on fruit and vegetables wherever possible. “I mash potato in their jacket, leave the skin on pumpkin, carrots, eggplant, apples, kiwifruit and cucumbers,” Melanie tells Kidspot. “And, although the rind on foods like banana, onion or watermelon may be a bit bitter and hard to digest just by taking a bite, they can actually be eaten in small amounts if cooked!” Want to join the family? for more stories like this. Fussy eaters need skin on, even if they don't like it. Image: iStock Here’s why you should ditch the peeler too…It provides an important source of insoluble fibreThe skin on fruit and vegetables provide an important and natural source of insoluble fibre, the all-important ingredient for a healthy gut. “Insoluble fibre is important for digestive health and helps to keep us regular,” says Melanie. “We can also get insoluble fibre from nuts, seeds and wholegrain bread, but the skin on fruit and vegies are one of the best sources.” It can lower cholesterol and may prevent cancerIt has been suggested in the past that leaving skin on some fresh produce can lower cholesterol as well as possibly lower your risk of cancer. Fruit that has been proven to particularly beneficial in these areas are apples, which are high in antioxidants. Melanie says we should ditch the peeler. Image: iStock Other helpful articles:
It traps the nutrients in the food“Another important role of the skin is to stop nutrients being lost during cooking,” says Melanie. “Potato is a great example. The average potato contains about 30mg of vitamin C, which will provide over half of your daily vitamin C requirements. However, by peeling the potato then cooking it, you will destroy significant amounts of that vitamin C.” If you really have to peel a vegetable, most experts recommend doing so after cooking than before. High in vitaminsWhen it comes to nutrients in your fresh fruit and veg, the pigments in the produce plays a big part, particularly the really colourful variety! Colourful peels can be a concentrated source of beneficial phytochemicals, a good source of insoluble fibre and rich in iron, potassium and B vitamins. Best of all... not peeling saves you time!Fresh fruit and veg is the ultimate fast food. Who doesn’t love the ability to just wash an apple and munch right away? Is fruit skin more nutritious?Peels are packed with nutrients
The amounts of nutrients they contain vary based on the type of fruit or vegetable. However, generally speaking, unpeeled produce contains higher amounts of vitamins, minerals, and other beneficial plant compounds than peeled produce does.
What part of fruit has the most nutrients?While there are certain compounds found only in the skins of fruits and vegetables, such as resveratrol in red grapes, most nutrients found in the skin are also in the flesh.
Is the peel of an apple the most nutritious part?To your specific question: By peeling apples you miss out on powerful nutritional pluses. According to the USDA National Nutrient Database, one medium (three-inch-diameter) unpeeled apple has nearly double the fiber, 25 percent more potassium and 40 more vitamin A – just to choose a few important nutrients.
Are the nutrients really in the skin?Indeed, many vitamins and nutrients are found in the skin as well as the flesh. Take apples. According to the United States Department of Agriculture, a large red apple with its skin intact contains about 5 grams of fiber, 13 milligrams of calcium, 239 milligrams of potassium, and 10 milligrams of vitamin C.
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