Don’t Peel It: Why You Should Eat Fruit and Veggie Skins   

• Many people peel fruits and vegetables without a second thought, even though many skins are perfectly edible. Throwing them away can mean missing out on extra nutrients, flavor, and texture while also adding to unnecessary food waste. The skins of many fruits and vegetables contain important vitamins, fiber, and antioxidants that support overall health. Unpeeled produce often contains more fiber, which may help people feel full longer, support digestion, and aid in healthy weight management. The peels also hold high levels of antioxidants that help protect cells from damage and may lower the risk of diseases such as heart disease, cancer, and dementia. In addition, eating edible skins would mean less organic matter rotting in landfills, and thus less methane released into the atmosphere. There are many easy ways to eat more peels. Roasted potato skins can become a crispy snack with olive oil and some seasoning. Apple peels make a healthy addition to salads, oatmeal, and baked desserts. Carrots, cucumbers, and zucchini can be eaten unpeeled in soups, stir-fries, and sandwiches. Citrus zest from lemons and oranges can bring a burst of flavor to cakes, sauces, and marinades. Watermelon rind can be pickled, while kiwis can be eaten whole, fuzz and all; though you can use a paper towel to rub off the fuzz if it isn’t appealing. Even banana peels can be blended into smoothies, baked into cakes, or cooked into savory dishes after softening. Still, not every peel should be eaten. Some fruits and vegetables have bitter or tough skins that are unpleasant to chew or too tough to digest comfortably. Others may carry dirt, bacteria, or pesticide residue if not washed properly. Green potato skins should always be avoided because they may contain harmful compounds. In many cases, however, keeping the peel on is a simple way to boost nutrition, reduce waste, and make the most of fresh produce. Yesel Kang Copy Editor teen/1779087314/1613367750