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| "Tomato skins are rich in the antioxidant lycopene, which helps boost collagen and protect against sun damage, leaving skin more smooth and youthful,” said Wan Na Chun, a registered dietitian. |
| Tomato skin has 2.5 times more lycopene than the pulp. When it comes to micronutrients, the skin also offers plenty, including zinc, manganese, and copper. |
| "I love eating the whole kiwi fruit, including the fuzzy skin, as it doubles the amount of fiber and provides extra doses of essential nutrients like vitamin E, C, and polyphenols,” said Michelle Routhenstein, a preventive cardiology dietitian. |
| A 2020 study found that eating the skin of the kiwi appeared to result in lower inflammation and beneficial effects on gastrointestinal health. |
| Eating citrus peels is considered a nutritious choice because they contain high concentrations of fiber, vitamins, and antioxidants. The peel packs more fiber than the fruit inside, which helps with digestion and promotes gut health. |
| Additionally, citrus peels are rich in vitamin C and various bioflavonoids, which have anti-inflammatory and immune-boosting properties. Citrus peels also possess antioxidants that help fight free radicals, reduce the risk of chronic diseases, and boost skin health. |
| "Potato skins are another nutritional powerhouse, containing higher levels of vitamin C, potassium, folate, magnesium, and phosphorus compared to the peeled potato,” said Chrissy Arsenault, a registered dietitian. “They also provide additional fiber, contributing to gut health and satiety.” |
| Potato peels also contain many biofunctional compounds. A 2019 study showed that potato peel extract stimulated the synthesis of type I collagen, an effect that may have anti-aging benefits. |
| "Carrot skins are rich in fiber, antioxidants like beta-carotene and polyacetylenes, and other beneficial phytonutrients. Beta-carotene, which the body converts to vitamin A, is crucial for maintaining healthy vision, skin, and immunity,” Arsenault said. |
| Antioxidants in carrot skins may help protect your cells from damage, potentially reducing the risk of chronic disease and even cancer. |
| Among various fruit peels that are consumable, the apple peel stands out as one of the most beneficial to include in your diet. It’s a great source of vitamins and minerals, most notably vitamin C and potassium, which are essential for overall health. |
| Apple peels are also packed with a high concentration of fiber, contributing to better digestion and weight management. They also contain important antioxidants and plant compounds (like quercetin, catechin, and chlorogenic acid) that may help prevent chronic diseases and promote heart health. |
| The skin of grapes is a rich source of antioxidants, including resveratrol, anthocyanins, and flavonoids. These compounds are known for their ability to fight oxidative stress and reduce inflammation in the body. |
| Resveratrol, in particular, has been linked to a variety of health benefits, including supporting heart health and offering protection against certain types of cancer. Additionally, the fiber found in grape skins promotes a healthy gut microbiome. |
| Watermelon rind contains citrulline, an amino acid that may help improve blood circulation and lower blood pressure. It’s also packed with fiber, which promotes a functioning digestive system. Watermelon rind is also packed with vitamins C and B6, which are important for a strong immune system and may support brain function. |
| However, not all produce skins are safe to eat. For example, mango skin contains urushiol, which can trigger allergic reactions in people who are susceptible. The skin of lychee contains toxins that can be harmful if ingested. |
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