There are fruits you should never ever peel if you want to enjoy their nutritional value

You probably just do it out of habit, but there are many fruits that don’t need peeling. There are some fruits you just have to peel and some others like Apples, cucumbers and Carrots that you should never ever peel. Bananas also made it to this list of fruits, you are shocked right? Am sure you probably never ever knew that their skin is incredibly beneficial and ought to be consumed due to the fact that it contains higher mineral, vitamin and antioxidant.

When it comes to nutrients, note these six (6) fruits you should never ever peel if you’re looking to get the most nutritional value from it;


Overtime, news has gotten out that the apple peel is actually better than the flesh or as some may call it, the actual fruit. Apple peels contain 2-6 times more nutrients and insoluble fibre than the apple flesh. Apple peels also contain a flavonoid that inhibits ACE enzyme activity, which in turn helps regulate our blood pressure. Though the fleshy part of the apple is still a good source of dietary fiber and vitamin C, if you prefer to eat apples without the peel, you are sadly missing out on some important nutrients.

Taking off an Apple peel won’t rob you of much vitamin C, but you will lose out on pectin. Pectin is a soluble fiber that recent studies reveals can help regulate your blood sugar, protects the brain from cognitive decline, inhibit cancer, improve breathing and lung function and promote cardiovascular health. Pectin also slows digestion, helping keep cravings at bay and ward off obesity. Oh well that’s so much you don’t want to lose out on. Old habits die hard, but you should never ever peel off that Apple.

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The soft, juicy pink flesh of the watermelon usually gets all the attention, but don’t overlook the power of the rind! The rind/ peel of watermelon fruit is frequently tossed away without a second thought, the firmer, mostly white portion of the watermelon is indeed palatable, and eating it will increase your intake of vitamins C and B6. Watermelon rinds are a natural source of Citrulline. Citrulline is an amino acid which has antioxidant properties and can help dilate blood vessels to improve circulation. Studies on Citrulline indicate it may be useful as a treatment for erectile dysfunction and hypertension, while helping reduce weight gain and lower LDL cholesterol.

There’s no shortage of ways to include watermelon rind in your diet: it can be stir-fried, pickled, candied, or made into Gazpacho, Chutney, and Pie. The green and white part of the rind can be juiced along with some of the pink flesh (as well as some mint and lime) to create an incredibly tasty juice. Don’t say you don’t know, start enjoying the health benefits of watermelon rind.
Citrus Fruits

Studies reveal that citrus fruits peel extracts are enriched with anti oxidants, it can also help lower cholesterol and improve insulin resistance. Please this the 21st century we are not cave men, nobody would recommend you to consume the citrus peel as it is but there are many ways you can incorporate the rind into tour food and drink to achieve amazing health results. Just in case you don’t know, Citrus fruits include Lemon, Orange, Grapefruit. Citrus teas, extracts, and zests are among the best ways to use the Citrus rind into your diet.

Orange and lemon peels contain higher levels of vitamin C than the juicy parts inside. Citrus fruit peels are incredibly high in antioxidants, almost twenty-times more so than the flesh. The white pith that surrounds the fruit just before the peel is also high in pectin, a necessary fibre component known to help lower cholesterol and promote growth of beneficial gut bacteria.

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Say what?! Banana peels! You bet. Banana peels like so many other fruit peels are choke full of anti-oxidants. It contains Lutein, which is an anti-oxidant good for the eyes (protects our eyes when exposed to UV light, thus preventing Cataracts) and skin. It also contains mood boosting chemical called Tryptophan.

Consume your Banana Peels this ways;

  1. Smoothie: The next time you make a smoothie, be sure to add in a tablespoon or so of the peel for added benefits.
  2. Eat it Raw: Make sure the banana is significantly ripe, as this will mean the peel will be less starchy, more malleable, and sweeter!
  3. Cook it: you can cook the unpeeled banana in several ways.

Am sure you haven’t tried or planned trying to consume Banana peels. Here you go, it’s time to consume the peel.


Most of the nutrients in a carrot are surprisingly located in the skin! Don’t tell me you didn’t know that Carrots are incredibly rich in Carotene. Carotene helps protect our eyes and make our skin glow from the inside out! They are loaded with fibre for a healthy colon, and taste pretty incredible too – what’s not to like about carrots? Carrots just steal you hearts away, true words of a foodie. Carrots are abundant in beta-carotene, it’s are particularly lauded by doctors, dentists, and optometrists due to their benefits for eye, mouth, and overall physical health. And it’s easy to see why: when ingested, beta-carotene becomes vitamin A, an antioxidant that strengthens the immune system, protects against free radicals, and lowers the risk of heart disease.

The outer flesh of carrots contains a few non-nutritive Phytchemicals – namely, Carotenoids, Terpenes, and Polyphenols. These plant compounds help protect against cardiovascular disease, cancer, type 2 Diabetes, Neurodegenerative diseases, inflammation, and other chronic illnesses. The presence of Polyacetylenes, found just beneath the peel, has shown promising results in clinical studies for its anti-cancer, antifungal, antibacterial, anti-inflammatory effects, as well as its ability to boost serotonin levels naturally. Ok, that’s all on carrots. So much health benefits you just have consume the peel.

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It’s always irked me when I watch someone peel a cucumber. The little voice inside my head screams “what are you doing!?” as I then kindly ask them if I can eat the peelings (haha). Cucumber peels are high in the mineral Silica. Silca promotes smooth, silky hair and beautiful nails. Not to mention, the peel is where most of the fibre is, so if you want to have regular bowel movements, don’t cut off the skin!

A member of the melon family, cucumbers are rich in potassium and fiber, low in calories, and are deeply hydrating since they are about 95% water. Also enriched with Phytochemicals, cucumbers contain Flavonoids, Lignans, and Triterpenes, all of which protect against cancer, cardiovascular disease, and inflammation.

If you want to achieve these benefits in full, leave the skin on the cucumber – most of the nutrition is concentrated in the peel (as well as the seeds). Grow or buy organic to avoid synthetic waxes and the notably high pesticides commonly found on conventionally grown cucumbers.

Tiana Layeni



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