Many of us have cultivated a culture of peeling most fruits and vegetables before we eat or prepare them.

Of course, we can blame it on our way of living but did you know that the peelings of some fruits and vegetables are associated with health benefits?

This article will give you some classic examples of fruits and vegetables you should desist from peeling from today onwards!

1. Carrots

Carrot’s peels have as many nutritious components as the inner portion. Scientifically they have been found to give you essential vitamins such as B6, C and A plus important salts like Magnesium and potassium.

In fact, the peels of this vegetable do not only give you as much of the nutrients cited above but it has been found to contain phytonutrients that help your body prevent cancer and improve immunity.

2. Eggplants

They are not just deep purple colored for nothing given that it’s peelings are highly nutritious. They have a component known as nausin that helps in preventing brain cancer development.

The peels of eggplants are also very in fiber content something that will help protect your body cells from damage.

3. Cucumbers

Many of us like the crunch cucumbers add to our meals and it’s high time you start chopping the cucumbers without peeling them. The peelings of cucumbers harbor nutrients like potassium, Vitamin K, and fiber that takes care of your skin thus making you look young!

4. Bananas

These tropical fruits are known for its high fiber content that aid in peristalsis and digestion. The most amazing fact is that the fleshy portion is not even as good as the peelings in terms of nutritional value.

Banana peels have high fiber content plus components like lutein that make your eyes healthy which is the reason why you should start using this to your advantage. You should go for ripe ones given that they taste much better or you can simply boil or bake the peels depending on what tastes better for you.

5. Potatoes

Potatoes are known for their nutritional credentials in the form of Vitamin B6, Vitamin C, Magnesium, Potassium, Iron, and Calcium. These components are usually found in flesh but its peels have an equal if not much better nutritional aspects.

You are bound to add Vitamin A to your diet by simply using these peels. Vitamin A is colossal in boosting immunity and aiding in developing a vision.

6. Apples

Apples are known as one of the fruits with high mineral and vitamin content but little do many know that half of this content is concentrated on Apple peels. If you doubt it, these peels actually do have a high concentration Vitamins A, C, and K coupled by quercetin– a component that will improve brain activity.

7. Oranges

This fruit should surely have been the first one this list given its popularity among many people across the globe. The fact that it is common means that we should at least know how we can take advantage of the fruit as part of your diet.

The fruit is one of the best natural sources of Vitamin C with half of it concentrated on what you usually throw away! You can grate the peels and sprinkle them finely in salads and any type of dessert to make them easy to consume.


  • Duyff, R. L., & American Dietetic Association. (2006). American Dietetic Association complete food and nutrition guide. Hoboken, N.J: John Wiley & Sons.
  • Balch, P. A., & Balch, J. F. (2000). Prescription for nutritional healing. New York: Avery.

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