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5 Fruit Peels That Are Good For Consumption

Fruits are complete foods and form one of the bases of a healthy diet, providing vitamins, fiber, and antioxidants. All this with natural sugars and a low caloric index, allowing consumption with total peace of mind.

However, how we consume these foods may not be the best way to take advantage of all their nutritional value. This happens because we commonly remove the fruit peels before eating them, which causes important properties to end up in the trash.

To help you change that, we’ve gathered five fruit peels that we can eat and thus have access to nutrients of great importance for maintaining the body’s biological functions, consequently improving our well-being and even helping to prevent diseases.

Why Eating Fruit Peels Can Be Good For Your Health?

You can’t go wrong with including fruit in your diet. Daily servings of varied fruits can ensure the intake of fiber, vitamins, and minerals essential for health, promoting satiety and avoiding excessive consumption of carbohydrates and ultra-processed foods.

However, by discarding the outer layers that cover the food, you could be wasting a lot of fiber and many benefits of fruit peels.

The nutritional value of fruits with edible skins varies from one type to another, but they generally contain most of the antioxidants and fiber in these foods. This may be related to the external part directly receiving sunlight and its cellular structure aimed at protecting the pulp and seeds.

With this, we have the chance to state that eating from the fruit peel to its pulp may be the best way to obtain all the nutritional value of these foods.

Fruit Peels We Can Eat 5 Suggestions

Now that we’ve discussed the benefits of fruit peels and reasons not to discard them when enjoying this food, let’s list five options for your diet, including practical ways to make it easier to consume.


Starting with one of the most wasted fruit peels, we have the banana, which in addition to a lot of fiber and antioxidants, has excellent properties for our health, including antibiotic and antifungal action.

This combination of components is ideal for stimulating well-being, considering its ability to improve the functioning of the digestive system, control fat and sugar levels in the body, protect cellular structures from the action of free radicals and help the body’s vitality.

The banana peel contains tryptophan, a hormone that stimulates a good mood. It can be consumed raw, in shakes and smoothies, for example, or cooked in savory dishes and the preparation of teas.

Orange (And Other Citrus Fruits)

The orange peel and pomace are rich in dietary fiber and are highly recommended for consumption. In addition to this essential nutrient also offers flavonoids and antioxidants, a combination that helps control cholesterol and prevent pressure-related problems.

Generally, the best way to consume the peel of citrus fruits, such as oranges, lemons, and tangerines, is to use the whole fruit to prepare juices and smoothies. In addition, they can be used separately to prepare teas and even sweets.


Much of the nutritional value of grapes is in the fruit’s skin. They are rich in flavonoids, compounds with antioxidant action that help prevent various diseases, from cardiovascular problems to some types of cancer.

The most practical way to consume them is to eat the fruit without spitting out the skin.


The apple is practically the fruit with the most useful edible peel, which is great for our health. It is rich in fibers that stimulate the good work of the intestines, in addition to containing pectin, phytochemicals, and ursolic acid.

This combination regulates blood glucose levels, stimulates respiratory capacity, and improves muscle health, adding anti-inflammatory properties.

It can be consumed whole or used to prepare vitamins.


Kiwi has vitamin C, fiber, and many other nutrients in its pulp. Still, the truth is that the fruit’s skin also has many beneficial compounds for health, with a high concentration of antioxidants.

To avoid the uncomfortable texture and facilitate consumption, the best option is to use it to prepare smoothies, especially by combining it with other fruits on this list.

Precautions When Consuming Fruit Peels

After knowing all the benefits and vitamins of fruit peels, you should be excited to eat them, but it is important to take certain precautions so as not to put your health at risk.

This is because the fruit peel is exposed to germs, microorganisms, dirt, and even pesticides, which can harm the well-being of those who eat it. Therefore, it is recommended to prefer organic foods grown without pesticides.

However, the most important thing is always to wash the fruits well before eating them. We should use water and a light sponge to remove visible dirt from the surface, soak them in water with a pinch of bicarbonate of soda and then rinse them under running water.


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