what it really contains and why you should eat it


There are those who eat it and those who eliminate it but usually with regards to fruit peelthe choice to ingest it or not is dictated solely by taste.

Theories on whether it is good or bad, in fact, are different and having a clear idea is sometimes difficult.

In light of some recent investigations that have attested to the presence of various beneficial substances in many fruit and vegetable peels, it now seems certain that not wasting the external part of these elements is preferableobviously with due care and taking into account that not all peels are edible.

The importance of eating fruit and vegetables

Fruits and vegetables they are an integral part of Mediterranean diet and have long been recognized as indispensable if you want to lead a healthy diet.

Although consuming them regularly certainly does not prevent the onset of any disease, it undoubtedly does helps maintain a general state of well-being and health and to reduce the risk of developing certain diseases such as obesity, type 2 diabetes and some types of cancer.

Depriving yourself of it, on the contrary, could generally have rather serious negative consequences. In fact, according to the World Health Organization, in 2017 approximately 3.9 million people died worldwide due to poor consumption of fruit and vegetables.

The WHO always recommends consume about five servings of fruit and vegetables a day. If there is no doubt about the positivity of a diet based on these foods, until now there has been less certainty regarding their peel.

What science says

Although it is necessary to make distinctions between different varieties of fruit and vegetables, most people tend to eliminate the peel or other outline elements such as barks, stems, roots, seeds and pods.

Some scientific research, however, claims that this is an error because These parts considered waste contain many biologically active phytochemical substancessuch as flavonoids and polyphenols with antioxidant and antimicrobial properties.

However, these are not the only ones as other more specific studies have found the presence of others beneficial substances.

Which peels are edible

  • bodies,
  • pere,
  • plums,
  • eggplant,
  • courgettes, tomatoes,
  • legs,
  • carrots,
  • potatoes,
  • cucumbers,
  • garlic,
  • some types of pumpkin.

Beyond the generic indications, it is good to remember that nAll the external parts of fruits and vegetables can be eaten.

You can also eat the peel of some citrus fruits, as long as it does not bear the word “not edible”, which if present indicates that it has been subjected to treatments that no longer make it edible.

Among the most positive for health is the apple peelrich in antioxidants among which quercetin stands out, precious for combating various pathologies, first of all degenerative or respiratory ones.

Furthermore, unpeeled apples provide the body with 15% more vitamin C, 26% more vitamin K, 20% more calcium, 19% more potassium and 85% more of fiber compared to peeled apples.

Mandarin peel, however, it is rich in vitamins C and P, amino acids, essential oils and fibre. Its composition gives it a powerful anti-inflammatory, antioxidant, antibacterial, disinfectant and antiglycemic power.

The most recurring substances in fruit and vegetable peels are antioxidantssubstances that are very important for health because they counteract the action of free radicals, mainly responsible for cellular aging and the consequent onset of certain pathologies such as diabetes, obesity, cardiovascular and neurodegenerative diseases.

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Which peels should be eliminated

In the face of so much positive news, it is also good to reiterate that not all fruit can be eaten with the peelgiven that some external parts are not edible and if ingested could lead to serious consequences.

Furthermore, others, although not dangerous, have an unpleasant taste which makes eating them inadvisable.

How to eat the peel without risk

However, it is necessary to eat fruit and vegetables without depriving them of their natural shell wash them very well given that on the outside there may be pesticides used during cultivation, or smog, dust and other agents harmful to health.

To be sure of eliminating any danger it is better not to limit yourself to using water but add a little baking soda to it.

Alternatively you can also blanch the foods you want to eat with the peel on for a few minutes and then cool them in water. According to a recent study, in this way the risk of contamination harmful to the body would be reduced by over 50%.

If you intend to eat fruit and vegetables without removing the peel, a suggestion is also to prefer organic varieties or obtain supplies from a trusted seller.


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