Don’t toss that peeling! This is a simple habit anyone can add to their diet.

Eating apple and pear peelings is highly beneficial because the skin of the fruit is concentrated with vital nutrients, including fiber, vitamins, and a much higher level of antioxidants than the flesh, all of which contribute to better health and longevity by reducing the risk of chronic diseases. 

Key Health Benefits

• Rich in Fiber: The peel contains the majority of the fruit’s fiber content, including both soluble (like pectin) and insoluble fiber. Fiber aids digestion, helps prevent constipation, promotes a feeling of fullness (which assists in weight management), and helps regulate blood sugar and cholesterol levels.
• High in Antioxidants: Peels are packed with beneficial plant compounds (phytochemicals) like flavonoids, polyphenols, and anthocyanins (in red varieties) that act as powerful antioxidants. These compounds help neutralize free radicals, reduce oxidative stress and inflammation, and are associated with a lower risk of heart disease, certain cancers (liver, colon, and breast in lab studies), and neurodegenerative diseases like Alzheimer’s.
• Essential Vitamins and Minerals: Unpeeled fruits have significantly higher concentrations of several vitamins and minerals compared to peeled ones.
  • Apples with skin have more Vitamin K, Vitamin A, Vitamin C, calcium, and potassium.
  • Pears with skin contain beneficial compounds like anthocyanins (in red peels) that support heart health, and lutein and zeaxanthin (in green peels) that promote good vision.
• Cardiovascular Health: The flavonoids in the peels, particularly quercetin, help improve artery function and can lower blood pressure. The fiber content helps lower LDL (“bad”) cholesterol, further reducing the risk of cardiovascular disease.
• Disease Prevention: Regular consumption of the whole fruit (including the peel) has been linked to a reduced risk of type 2 diabetes, stroke, and improved respiratory function. 

Important Note: Always wash fruits thoroughly under running water to remove dirt, germs, and pesticide residues before eating. Choosing organic produce can further reduce concerns about pesticide exposure.