11 Vegetable and Fruit Skins That Are Actually Good For You

In today’s post, I will reveal eleven vegetable and fruit skins that are packed with healthy vitamins and minerals. While most of us prefer to discard the skins, we could be depriving ourselves of antioxidants and other healthy components that can do wonders for our health. To find out more, keep reading.

11 Vegetable and Fruit Skins That Are Actually Good For You

vegetable and fruit skins

1. Peaches

The skin of peaches is jam-packed with dietary fiber, vitamins, and antioxidants that are beneficial for health. It also contains carotenoids which can be useful in preventing cataracts in your eyes. Fiber assists your body with digesting food.

2. Bananas

When you think about bananas, eating the skin does not sound very appetizing, especially because the skin has a bitter taste and tough composition. However, it does contain potassium, tryptophan (amino acid), and lutein (antioxidant). To soften the skin, you can boil it for a couple of minutes before baking it in the oven. The baked, dried skin can be used in a smoothie or tea.

3. Apples

You will find it surprising to know that the skin of an apple is actually healthier than the flesh. It contains fiber and vitamins that help prevent cholesterol accumulation in your blood vessels. Your lungs and brain can also benefit from the quercetin (antioxidant) content in the skin.

4. Potatoes

Although many people would rather indulge in the tasty insides of a potato, the skin contains plenty of fiber, vitamins B and C, calcium, nutrients, and iron.

5. Cucumbers

Many people peel cucumbers before adding it to their salads, but most of the nutrients actually hide in the dark outer skin. It contains plenty of fiber, potassium, and antioxidants. Another valuable nutrient that is present in the skin is vitamin K which prevents blood clotting and boosts bone health. Be sure to buy organic cucumbers that do not have waxy, bitter skins.

6. Oranges

There is plenty of vitamin C contained in the peel of the orange – in fact, double the amount found in the flesh. Apart from vitamin C, oranges also contain potassium, vitamin B6, andriboflavin, calcium, and magnesium.

Orange peels are not easy to digest and do not have a pleasant taste. However, you can grate it to use it in orange zest or sprinkle it over your salads. Orange zest pairs very well with ice cream and chocolate.

7. Zucchinis

This is another vegetable with a super healthy but bitter-tasting peel. The skin contains vitamin C, fiber, potassium, and plenty of antioxidants (carotenoids, lutein, and zeaxanthin). To make the skin more appetizing, you can add it to salads or cook it.

8. Watermelons

I bet you didn’t know that the skin of watermelon contains citrulline, which is an amino acid that assists with getting rid of nitrogen in the blood. It is also effective for pain relief for sore muscles. If eating the peel does not sound appealing to you, there are various methods for preparing and eating it, for instance, stir-frying it like vegetables, juicing it, or pickling it.

9. Kiwis

The skin of kiwis is tough and fuzzy, but you can eat the skin to benefit from the flavonoids, vitamin C, and antioxidants contained in it. Simply scrape the fuzz before consuming it.

10. Eggplants

The peel of eggplants is packed with antioxidants, especially the plants that have a darker colour. Purple eggplants, for instance, contain more nutrients than their white counterparts. The skin is rather chewy, but you can cook it in soups or blend it with other more appetizing vegetables in your health drink.

11. Mangoes

Mangoes contain urushiol, the substance that generally causes an itchy rash when coming in contact with it. If you are not prone to getting an itchy rash from poison ivy, then you can consume the skin. It contains antioxidants, carotenoids, vitamins C and E, and polyphenols. In addition, it also has an omega-3 and omega-6 polyunsaturated fatty acids content.


Well, there you have it, 11 vegetable and fruit skins that are super healthy. If you’re looking to boost your overall health and boost your mineral and vitamin intake, think twice next time before getting rid of the skins.

Sending you much love, light, and wholesome vibes!


Leave a Reply

Your email address will not be published. Required fields are marked *