Many people peel fruits and vegetables before eating them, but removing the outer layer can also remove some of the food's fiber and plant compounds. Whether a peel belongs on the plate depends on the produce, its condition and how it is prepared.
Key in on color
The pigments in produce contribute much of its visual variety, and skins are often among the most colorful parts. Those colors can indicate the presence of plant compounds, although no single color or food provides everything a varied diet needs.
Find fiber benefits
Many vegetable skins provide insoluble fiber, which contributes to bowel regularity. Apple skin and the fruit beneath it also contribute dietary fiber. Increase fiber gradually and drink enough fluid if your usual intake is low.
Keep useful plant compounds
Apple skins contain antioxidant compounds, but laboratory findings about isolated cells do not establish that a particular food prevents cancer in people. Whole fruit can still be a useful part of a varied eating pattern.
Wash, prepare and enjoy
Rinse produce under running water before cutting or eating it. Rub firm produce with clean hands or use a clean produce brush. Soap and household detergents are not intended for washing food. Drying with a clean cloth or paper towel can further reduce material on the surface.
