Many people’s flaw when preparing fruits and vegetables is peeling them. But often, it is not necessary. There are important nutrients in the shell. And what’s more, discarded fruit and vegetable peels contribute to climate change.
Fruits and vegetables are rich sources of vitamins, minerals, fiber, and many phytochemicals (plant chemicals), including antioxidants (substances that protect cells from damage). Not getting enough of these nutrient-rich foods is linked to an increased risk of chronic diseasesincluding cardiovascular disease and type 2 diabetes. In 2017, the World Health Organization reported that around 3.9 million deaths a year worldwide are attributed to people who do not eat enough fruits and vegetables.
Eat 400g of fruits and vegetables a day, as recommended by the WHO, it is difficult to achieve for many people. So, could eating fruit and vegetable peels help with this problem by adding important nutrients to people’s diets?
They can certainly contribute. For example, nutritionally important amounts of vitamins, such as vitamin C and riboflavin, and minerals such as iron and zinc, are found in the skin of seven tubersPairing: beetroot, country mustard, wild carrot, sweet potato, radish, ginger and white potato. And the US Department of Agriculture shows that unpeeled apples contain 15% more vitamin C, 267% more vitamin K, 20% more calcium, 19% more potassium and 85% more fiber than their peeled counterparts. Additionally, many peels are rich in biologically active phytochemicals, such as flavonoids and polyphenols, which have antioxidant and antimicrobial properties.
Another reason not to rule out peels is their effect on the environment. According to the UN Food and Agriculture OrganizationUneaten food, including the shell, generates between 8% and 10% of the world’s greenhouse gas emissions. (Food rotting in landfills releases methane, the most potent greenhouse gas.) Only New Zealand reports an annual waste of 13,658 tons of vegetable skins and 986 tons of fruit skins – a country with a population of only 5.1 million people.
Given the nutrient content of the peel and its contribution to food waste, why do people peel fruits and vegetables? Some must be peeled as the outer parts are inedible, do not taste good, are difficult to clean or cause damage, such as banana, orange, melon, pineapple, mango, avocado, onion and garlic. Also, peeling may be a necessary part of the recipe, for example when mashing potatoes. But many peels, such as potato, beet, carrot, kiwi, and cucumber, are edible, but people peel them anyway.
pesticide residue
Some people peel fruits and vegetables because they are concerned about pesticides on the surface. Pesticide residues are certainly retained above or just below the surface, although this varies by plant species. But most of these residues can be removed by washing. In fact, the US Food and Drug Administration recommends that people wash produce thoroughly in cold water and scrub with a stiff brush to remove pesticides, dirt, and chemicals.
suwinai sukanant / Alamy Stock Photo
Cooking techniques, such as boiling and steaming, can also reduce pesticide residues. But not all pesticide residues are removed by washing and cooking. And people who are concerned about their exposure to pesticides may still want to peel. Pesticide content lists for fruits and vegetables are available in some countries, for example, the Pesticide Action Network produce one for the UK. This can help you decide which fruits and vegetables to peel and which skins can be eaten.
If you’d like more information about fruit and vegetable peeling and what to do with it, there are plenty of tips online that include help on how to use the peels for compostingto feed a wormseither incorporation into recipes. With a little research and creativity, you can help reduce waste and increase your intake of fruits and vegetables. Are you sure it’s worth a try? And you’ll be helping to meet one of the UN’s sustainable development goals: halve food waste by 2030.
