Skin Deep: Health Benefits of Fruit and Veggie Skins

Ditch the peeler to help lose weight and fight cancer.

When you’re in the kitchen to prepare food, take a second look at the fruit or vegetable that you’re holding before you reach for the peeler. Is there really a need for that vegetable to be skinned? Chances are, the casing of the fruit might be more nutritious than its flesh.


Eggplant skins were found to contain nasunin, an anthocyanin that may help protect cell membranes from damage It also contains muscle-cramp preventing potassium, heart-friendly magnesium and belly-slimming fiber.


The cucumber’s skin, which ranges in color from cream-white-yellow to dark green, is rich in fiber, a mineral which helps prevent constipation, helps maintain normal cholesterol levels and helps keep unwanted pounds off. The crispy peel also contains silica, potassium and magnesium. Silica is essential for the body to create and maintain collagen; it is renowned as a compound for skin-plumping and wrinkle prevention. Study participants have shown that eating foods high in potassium and magnesium is beneficial for healthier blood pressure levels.


Specialists claim that peeling an apple before eating is the wrong thing to do because the yellow, green or red skin is the most nutritious part of the fruit. Apple skin contains pectin, which helps keep the digestive tract tone and healthy and helps create a feeling of fullness which can aid in weight loss. It is also rich in fiber and other antioxidants such as quercetin and phenols.

When buying, look for firm fruits with rich coloring and skin should be shiny and wrinkle-free.


Gone are the days when potatoes need to be peeled prior to cooking with the idea that they are cleaner and thus, healthier. Today, health experts are saying that potatoes should be simply scrub gently and if one must peel, only remove the thinnest layer to keep the valuable nutrients just below the skin. Potato skin is a rich source of fiber and contains a variety of phytonutrients including carotenoids, flavonoids, and caffeic acid—all of which help prevent cellular deterioration of the body.

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