Peeling the fruit and vegetables before eating them is a common habit, but it may be wasting important nutrients. The barks of some foods are rich in fibers, vitamins and antioxidants, which contribute to the health of the organism.
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25/10/2026
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Comer fruit and vegetables is essential for the health of the organism. However, account must also be taken of how food is prepared.
There are fruits and vegetables that must be consumed with bark, since when it is removed a great nutritional value is lost.
Experts revealed three key examples on Martha Stewart's website.
Why fruit peels and vegetables are nutritious
According to Elizabeth Shaw, nutritionist, the bark of these foods is her first line of defense against the outside world, so it should be “especially protective.”.
“ Plants have their own version of this protective barrier. As it helps protect the fruit from environmental aggressors, the bark can be particularly rich in compounds such as fibers and polyphenols, as well as other antioxidants”, he noted.
Nutritionist Sylvia Klinger points out that the large amount of fibers, vitamins and antioxidants present in the shell are factors to be taken into account.
7 fruits and vegetables to be eaten in shell
1. Apple
“ Apples are one of the original fruits that prove that we should keep the shell,” Shaw noted. Its bark contains fibers and micronutrients, including vitamin K and potassium, besides protective plant compounds such as flavonoids and other polyphenols.
“ These compounds have antioxidant properties that help protect our cells from free radicals, or ‘villains’, which, when they accumulate over time, can contribute to inflammations and chronic diseases,” he explained.
2. Pears
The pears are known for their high fiber content and the bark is responsible for this.
“ Both bark and pulp contain bioactive plant compounds, including antioxidants and polyphenols, which, according to research, can contribute to the general health of the skin,” says Shaw.
3. Sweet potatoes
Whether cooked in shell or baked in the oven, the shell of the sweet potato is a great complement to the diet, says Shaw. Although the pulp is known for its content of betacarotene and vitamin A, keeping the shell can provide even more of these nutrients.
The combination of betacarotene and vitamin C also contributes to skin health, since these nutrients play important roles in antioxidant protection and collagen production.
Before consuming them, you should scrub the potatoes thoroughly with a vegetable brush suitable for cold water.
4. Cucumbers
Cucumbers are known for their moisturizing properties and the peel adds fibers, vitamin K, texture and color. “The greatest nutritional advantage comes from micronutrients and protective plant compounds found in the shell,” explains Shaw.
“ This dark green outer layer is particularly rich in vitamin K, and keeping the shell can provide almost twice as much as the peeled cucumber.”.
Again, a cold water wash should suffice.
5. Eggplant
The famous purple eggplant peel contains anthocyanins, including the antioxidant nasunine, known for its antioxidant properties and its potential role in supporting healthy aging and cellular health.
Keeping the bark is an easy way to retain these beneficial compounds. Just rinse the eggplant in cold running water and enjoy it with the bark in various dishes.
6. Peaches
“ Consuming a variety of these colorful foods helps provide the body with a diverse mixture of micronutrients and protective compounds that can contribute to general health and a healthy inflammatory response,” says Shaw.
7. Carrots
Klinger confirms that peeled carrots contain more fibers and phytonutrients than peeled carrots.