Fruits and vegetables are central to a healthy diet—but we may be handling them the wrong way, especially when it comes to peeling. While peels are often seen as inedible—for example, with bananas, watermelons, melons, potatoes, eggplants, mangoes, pomegranates and avocados—many nutritional approaches advocate for eating fruits and vegetables whole. In fact, peels often offer notable health benefits.
This gap stems largely from habit. Some peels are hard or bitter, with their bitterness caused by antibacterial compounds or tannins (antioxidants) that create astringency—a dry, puckering sensation. In some cases, peels may also be difficult to digest for certain people, leading to stomach discomfort.
What are the benefits of eating peels?
Digestive health: Peels contain high levels of dietary fiber, which aids digestion, supports satiety and lowers the risk of digestive diseases.
Disease prevention: Peels are rich in antioxidants that fight free radicals and reduce the risk of chronic illnesses, including cancer and heart disease.
General health: Many peels are packed with vitamins and minerals such as vitamin C, vitamin A, iron and folic acid.
Cellular aging: Antioxidants in the peel can slow the aging of cells by neutralizing free radicals more effectively than the inner parts of the fruit or vegetable.
How to make the most of peels (with proper washing even when unpeeled):
Cucumber: The peel is rich in fiber and antioxidants. If the texture is too much, try a “crosswalk” peel—leave strips of peel in between.
Zucchini: Contains vitamin C, potassium and antioxidants in its skin. Cooking reduces its bitterness.
Onion (dry or red): The outer layers are high in flavonoids and quercetin, which may help prevent heart disease, skin issues and some cancers. Add the peels to soups and stocks.
Carrot: The peel is rich in vitamin A (as beta-carotene), vital for eyesight, skin and immune function.
Eggplant: The purple skin contains anthocyanins—powerful antioxidants linked to reduced inflammation and improved heart health.
Apple: Apple skin contains pectin, which can help reduce cholesterol, as well as potassium, vitamin C, B vitamins and antioxidants.
Watermelon: The white part of the rind contains more citrulline—an amino acid that improves blood flow and heart health—than the red flesh. Start by eating closer to the rind.
Banana: The peel is high in fiber, lutein (good for vision), vitamin A and B vitamins. If texture is an issue, scrape the inside of the peel and add it to smoothies, oatmeal or baked goods.
Kiwi: Though fuzzy, the peel contains antibacterial compounds. Scrub off the fuzz and eat whole or blend into smoothies.
Dikla David Photo: Maccabi Healthcare Services
Citrus fruits: The white pith contains hesperidin, a strong anti-inflammatory compound. Eating citrus whole (rather than juiced) preserves this fiber. Zest the colorful outer peel into salads, oatmeal, smoothies and baked goods.
Other things to know about peels:
Peels can be used as flavorings, natural sweeteners in teas or ingredients in baked goods. They can also be composted.
People with sensitive digestive systems—such as those recovering from GI surgery or living with inflammatory bowel diseases—should consult a healthcare professional before increasing peel intake, as tough peels may cause blockages.
Drinking plenty of water helps prevent constipation when adding fibrous peels to your diet. Also, space out medication from fiber-rich meals to avoid interfering with absorption.