We Asked Dietitians Which Fruit and Vegetable Skins Are the Most Nutritious

Key Points:

• Many fruit and vegetable skins, such as kiwi, tomato, citrus, potato, carrot, apple, grape, and watermelon rind, are rich in nutrients, fiber, antioxidants, and bioactive compounds that promote health benefits including improved digestion, reduced inflammation, and enhanced immune function.
• Kiwi skin contains extra fiber, vitamins E and C, and polyphenols, with research showing it may lower inflammation and support gastrointestinal health; similarly, tomato skin is high in lycopene, which protects skin from sun damage.
• Citrus peels provide fiber, vitamin C, and polyphenols like limonene that have antioxidant, anti-inflammatory, and immune-boosting effects, while potato skins offer vitamins, minerals, fiber, and compounds that may stimulate collagen synthesis and have antimicrobial properties.
• Carrot skins are rich in beta-carotene and antioxidants beneficial for vision, skin, and immunity; apple peels contain fiber, antioxidants, and plant compounds that support heart health and digestion.
• Grape skins are a source of antioxidants like resveratrol that protect against oxidative stress and inflammation, and watermelon rind, though less sweet, contains citrulline, fiber, and vitamins C and B6, offering cardiovascular and digestive benefits.