Eat fruit with the peel?

Many people peel fruits before eating them because they worry about dirt, germs, pesticides or other substances on the surface.  However removing the peel can also mean losing some of the fruit’s nutrients.

Fruit peels can contain dietary fiber antioxidants vitamins and minerals. With proper washing many fruits can be safely enjoyed with their skin.

What do you lose by peeling fruit?

In some fruits, the peel contains more fiber and plant compounds than the flesh. Fiber can support healthy digestion and may help you feel full for longer.

However this does not mean every fruit peel should always be eaten. The type of fruit, its freshness cleanliness, texture and your personal tolerance should also be considered.

Apples

Apple skin provides fiber and antioxidants along with vitamins such as A, C, and K and other plant compounds. If you eat an apple with the skin wash it well under clean running water and gently rub the surface. A clean produce brush can also be used.

Pears

Pear skin contains fiber, flavonoids and other plant compounds. Wash pears under running water and gently rub the skin with your hands or a clean produce brush before eating.

Plums

The skin of plums contains antioxidants and other nutrients. If you plan to eat the skin, wash the fruit thoroughly under running water before eating.

Kiwi

Kiwi skin is slightly hairy but it is edible. It can provide fiber and nutrients along with the flesh.

Wash the kiwi under running water and gently rub the surface with a clean cloth or your hands to remove some of the roughness.

Sapodilla

Sapodilla also known as chikoo, has a skin that contains fiber and plant compounds.

Wash the fruit thoroughly under running water and gently rub the outside before eating.

Peaches

Peach skin contains beta carotene and antioxidants. Wash peaches well under running water to remove dirt and other surface contaminants before eating.

Guava

Guava is commonly eaten with its skin.

The skin provides fiber and antioxidants while eating the whole fruit can help you get more of its nutrients.

Wash guava thoroughly under running water. A soft produce brush can be used if needed.

Cucumber

Cucumber is botanically a fruit although it is commonly used as a vegetable. Its skin can provide fiber, vitamin K, and other plant compounds.

If you eat cucumber with the skin wash it well under running water. A soft produce brush can help clean the surface, especially if there is visible dirt or wax.

How should you wash fruits?

Fruits can carry dirt germs, and other contaminants on their outer surface. Simply dipping them in water for a few seconds may not remove everything.

Wash fruits under clean running water and gently rub the surface with your hands or a clean produce brush.

Some people use baking soda, salt or diluted vinegar for extra cleaning.  If you use any such method rinse the fruit thoroughly with clean running water afterward.

Do not wash fruits with soap or detergent. These products are not designed for use on food and may leave unwanted residues.

When should you Avoid eating the peel?

If a fruit has visible mold serious damage rotting or an unusual smell washing it may not make it safe to eat. It is better to avoid such fruit. Cut or peeled fruits should also be handled carefully and stored properly to reduce the risk of contamination.

Tips

Eating certain fruits with their skin can provide extra fiber and plant nutrients. However the decision depends on the type and condition of the fruit, how well it has been washed and your own tolerance.

Fresh properly washed

fruits can be a nutritious part of a healthy diet. If a particular fruit causes an allergy or digestive discomfort it is better to avoid it or seek appropriate medical advice.