6 fruits you shouldn’t peel before eating

According to The Times of India, some fruits carry a significant portion of their nutritional benefits in the skin, which is rich in fiber, antioxidants, and essential vitamins. Here are six fruits you should enjoy whole—skin and all—for maximum health benefits:

1. Apples

Apples are loaded with antioxidants and phytonutrients, many of which are concentrated in the skin. The skin’s antioxidant properties may help combat Alzheimer’s disease and other degenerative conditions. It also contains triterpenoids, compounds that could lower the risk of cancer.

Additionally, most of an apple’s fiber and vitamins are found in its skin.

A close up shot of apple fruits. Illustration photo by Unsplash

2. Pears

Peeling pears removes a large portion of their fiber and nutrients. The skin contains about half of the fruit’s dietary fiber, as well as antioxidant and anti-inflammatory phytonutrients, which are beneficial for overall health.

Additionally, according to Healthline, pears with green skin contain lutein and zeaxanthin—compounds essential for maintaining sharp vision, particularly as you age. These beneficial plant compounds are primarily concentrated in the skin.

3. Sapodillas

Sapodilla skin, often overlooked, is rich in vitamins that promote the health of the mucus lining in the body and aid digestion. It’s packed with potassium, iron, folate, and pantothenic acid, which can help improve digestion and overall nutrition.

4. Plums

Plum skins are a good source of chlorogenic acid, an antioxidant that may reduce anxiety, as well as vitamin C. Eating plums with their skin can also help relieve constipation and promote digestive health.

5. Kiwis

Though many people peel kiwis instinctively, their skin is not only edible but also nutritious. Eating the skin can triple your fiber intake and preserve more of the fruit’s vitamin C. Despite its fuzzy texture, the skin offers a host of health benefits.

6. Mangoes

Mango skin contains compounds that support fat burning and reduce the production of fat cells. It’s also rich in carotenoids, polyphenols, omega-3 and omega-6 fatty acids, and other nutrients associated with a lower risk of cancer, diabetes, and heart disease.

Mango skin can be eaten raw, cooked, or even used to make flavorful pickles.