Health

5 fruits you should not peel before eating

Health, according to the World Health Organization, is “a state of complete physical, mental and social well-being and not merely the absence of disease and infirmity”.[1] A variety of definitions have been used for different purposes over time. Health can be promoted by encouraging healthful activities, such as regular physical exercise and adequate sleep,[2] and by reducing or avoiding unhealthful activities or situations, such as smoking or excessive stress. Some factors affecting health are due to individual choices, such as whether to engage in a high-risk behavior, while others are due to structural causes, such as whether the society is arranged in a way that makes it easier or harder for people to get necessary healthcare services. Still other factors are beyond both individual and group choices, such as genetic disorders.

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Did you know you shouldn’t peel some fruits because their skin contains some good nutrition which your body needs? That’s true ladies!

If you have been peeling the skin of fruits and throwing them away, which most of us do, here’s something you need to know. First of all, think about why you peel the fruit’s skin? Is it about the perceived germs and bacteria, or the use of chemicals and pesticides, or maybe sometimes because they’re not edible. All in all, you think that they’re harmful to you, right?

It turns out that there are some fruits the skin of which contains the most nutrition, even more so than the fruit itself? And if you are worried about chemicals and germs, just wash fruits properly and then eat them. But don’t peel them because if you do, you may deprive yourself of many nutrients.

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Know how having fruits with their skin can benefit you. Image courtesy: Shutterstock

So instead of peeling nutrients off fruits, read what Priya Palan, Dietitian, Zen Multispeciality Hospital, tells HealthShots about the health benefits of eating fruits—peel and all. 

Palan says, “Yes, eating some fruits with skin can be beneficial for you, and play an important role in well-being. Peels of fruit are packed with beneficial nutrients such as vitamins, minerals, dietary fibre, and antioxidants that reduces the risk of certain diseases. Thus, it will be a good idea to eat certain foods with their skin.”

So here, we give you the list of the fruits that you need to eat without removing the skin:

1. Plum

Plums are nutrient-rich fruit options that provide a wide range of health benefits. They could be found in dark purple, red skin with yellow flash inside, or green yellow in colour. 

But did you know? “The skin of this wonderful fruit is jam-packed with polyphenols which are plant compounds with antioxidant properties that reduce the risk of developing conditions associated with oxidative stress,” says Palan. These compounds are responsible for the dark colour of the skin. Plums being a rich source of fibre help in an effective relief from constipation.

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Eat plums with their skin can benefit your health! Image courtesy: Shutterstock

2. Pear

“Are you peeling the skin of pear fruit before eating it? Then, you are doing it all wrong.  The skin of this miraculous fruit contains half of the pear’s total fiber and antioxidants,” says Palan. Fiber promotes bowel regularity, relieves constipation, and improves gut health So, it is better to eat it with the skin itself.

3. Kiwi

Not many are aware that even the Kiwi fruit can be eaten without peeling. Yes, you have heard it right! The skin of this fruit is loaded with fiber, folate, vitamin E, and vitamin C and can boost immunity.

4. Apple

Some people eat apples without skin, and that is not recommended at all. This is because, according to Palan, apple skin has a high concentration of antioxidants, including the anti-inflammatory quercetin that protects against tissue damage and prevents degenerative diseases. It also has a compound namely triterpenoid that slashes down the risk of cancer.

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Take a bite! Image courtesy: Shutterstock

5. Chikoo

The skin of this fruit contains vitamin C, antioxidants, and other nutrients like potassium and iron. It helps in achieving healthy and glowing skin and improves gut health.

Thus, it is advised to eat fruits along with its skin. However, some cautions must be kept in mind while eating the whole fruit.

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