Four Fruits Worth Eating With Their Peels: One in Particular Will Surprise You

Four types of fruit that should be eaten with the peel: One will surprise you In many cases, it's a habit people follow without thinking: before eating certain fruits, they carefully remove the peel. The U.S. Food and Drug Administration recommends washing fruits under running water without using soap or detergent. This practice has become almost automatic, people reach for a knife or peeler and remove the peel before taking a bite. Some find the texture unpleasant, others worry about dirt and pesticides, yet for some fruits, the peel is edible and contains fiber and numerous plant compounds that would otherwise be discarded through peeling. Of course, this doesn’t mean all fruits should be eaten with their peels. However, for apples, pears, plums, and even kiwifruit, it’s worth considering whether to peel them before eating. Apples, much of their nutritional value lies just beneath the surface An apple might be the best example of a fruit that most people can eat whole, naturally excluding the core and seeds. Its peel contains dietary fiber and a range of polyphenols, including quercetin, a plant-based flavonoid extensively studied for its antioxidant and anti-inflammatory effects. Therefore, peeling an apple isn't just removing a thin outer layer, it alters its nutritional profile. If the texture of the peel doesn’t bother you, simply washing it thoroughly and eating the whole fruit is simpler and more beneficial. Pears, the peel adds more fiber A similar story applies to pears. Their thin peel is entirely edible and offers a simple way to get more fiber and plant compounds from the entire fruit. Fiber plays a crucial role in healthy digestion and contributes to prolonged feelings of satiety. Eating whole fruit is one of the easiest ways to increase fiber intake. In some varieties, the peel also contains pigments and other phytonutrients, making it logical to leave it intact unless there's a specific reason to peel. Plums, the color of the peel is more than just decoration The thin skin of a plum is rich in various phenolic compounds. Research on plum peels has identified, among other things, derivatives of quercetin, cyanidins, proanthocyanidins, carotenoids, and vitamin E. Concentrations of these compounds vary among different cultivars. Dark purple and red varieties are particularly interesting because their intense color suggests the presence of pigments such as anthocyanins. However, this does not mean that one plum will prevent illness or “detoxify” the body. More accurately, eating the whole fruit provides a broader range of components compared to consuming only the flesh. Kiwi, yes, its hairy peel is edible! This will come as a big surprise to many. The peel of a kiwi is edible, although many automatically remove it due to the hairs. The simplest solution for those who find the texture unpleasant is to wash the fruit thoroughly and gently rub the surface. There are also golden kiwis whose peels are smoother and more pleasant to eat. Eating kiwi along with its peel increases fiber and micronutrient intake compared to consuming only the pulp. However, if the texture simply doesn’t suit you, there’s no need to force yourself, kiwi is still a nutritious food even without the peel. What about pesticides and bacteria? Fear of pesticides and microorganisms is one of the main reasons people peel fruit. It should be noted that washing under running water helps remove dirt and some surface microbes and residues, though it does not guarantee complete removal of all residues. The FDA advises that fresh fruit should be thoroughly washed under running water and gently rubbed with hands. Harder fruits can be cleaned with a clean vegetable brush. Soap, detergent, and commercial cleaning agents are not recommended. It’s also important to wash even fruit whose peel you don’t intend to eat. When cutting into a fruit, a knife can transfer microorganisms and contaminants from the surface into the interior. Washing can reduce the amount of bacteria and surface contaminants, but it cannot eliminate them completely. Therefore, avoid damaged or spoiled fruits. In the end, the rule is simple: if the peel is edible, well-washed, and doesn’t bother you, there’s usually no nutritional reason to discard it. For apples, the peel is both nutritious and flavorful.