Foods you should eat with the peel on

We regularly discard the peels and skins of whole foods, not realising how beneficial they can be for us. The next time you eat these four foods, keep the peel on.


Almonds: Next time you buy almonds, don’t go for the slivered variety. The brown skin of almonds promotes good bacteria in the gut, thus helping the digestive process.

A study published in the Journal of Nutrition reports that the skin of almond has essential flavonoids that combine with the Vitamin E in the meat of the nut to deliver powerful cholesterol-lowering benefits. When you eat an almond without the skin, the nut’s LDL-reducing power is diminished.

Citrus fruit: Grate organic orange zest onto desserts. Try some lemon zest in your pasta. Let the grated skin of grapefruit add flavour to your salads. Orange peel covered in dark chocolate is not only delicious but good for you. That’s because the skin of citrus fruit contains about four times more fibre than the fruit itself. Furthermore, a 2003 study on the benefits of orange peel observed that it contains a natural compound that can fight cancer.

Apples: The deeper you cut into an apple, the fewer nutrients you are going to get. Put away the peeler, and enjoy the fruit, whole. Studies have shown that apple peel can lower bad cholesterol and reduce other blood fats, thus protecting you from heart disease, obesity and diabetes. The peel also nourishes muscles, preventing muscle atrophy in the late years of life.

Onions: This is a surprising one for many of us, but research studies have shown that onion skins contain powerful health-boosting flavonoids, anti-inflammatory substances and antioxidants. Simmer your soups with onions, skin and all.