The different fruits are fundamental within a balanced diet. We must take several pieces a day because they are a source of vitamins, minerals and fiber. The question is whether to peel them or not before eating them, because part of the fruit nutrients are present precisely in the skin that protects them.
Actually, some fruits are not edible unless we peel their skin. Obviously for the hardness or texture and unpleasant taste of their skin: like melon, banana, oranges, kiwi … but others like apples, pears, peaches or plums admit the two options.
It must be borne in mind that fiber intake, both soluble and insoluble, is one of the great benefits provided by fruits and this is found both in the pulp, especially rich in pectin, and on the outside, in the skin.
The fiber of the fruit provides us with a feeling of fullness, helps maintain the intestinal flora and contributes to regulating glucose and cholesterol levels in the blood, hence its importance. On the other hand, it is an indispensable aid for proper intestinal transit alleviating problems of constipation.
By taking a peeled fruit, we lose part of that fiber. To give you an idea, in the case of the apple, eat without skin means eating 10% less fiber, and if we talk about the pear, that loss reaches 35%.
To Peel a fruit or not depends on each type of the fruit
Whenever possible, take the fruit without peeling, because if we eat it in this way, the food maintains all its nutritional value. Of course, before eating them, you will have to wash each piece of fruit scrupulously to eliminate any impurities, germs or pesticides. In the case of softer and smaller fruits, such as strawberries or blackberries, it is not necessary to immerse them in water for a few minutes. If you prefer the complete fruit, including its skin, a good option is to choose them from organic crops.
If before a certain piece, you doubt between taking it or not with its shell, some concrete cases that can help you to decide you are:
As we have said, better with skin to make the most of the fiber it contains, but sometimes, when there are stomach problems such as diarrhea, you should peel it and wait a few minutes before taking it to favor the oxidation process (you will see that it acquires a more dark color). In this way, the apple will obtain an astringent effect.
Oranges and tangerines
Logically it is not a good idea to eat it without peeling but when you do, do not insist on removing every last bit of white skin that adheres to the segments because it concentrates much of the vitamin C and antioxidants of these citrus fruits.
Plums, peaches, nectarines and grapes
These super natural fruits have Vitamin A and C in their skin so, it is necessary to wash them well before consumption. You can take them without peeling as long as you do not have any type of allergy, something that happens frequently with the velvety peach skin.
Fruits of the forest
Strawberries, blueberries, blackberries … wash them well and take them whole to obtain all the benefits of this source of health and youth.
As a last tip, remember that you can also take advantage of the properties of the peels that you do not normally eat by using them as ingredients of different dishes, for example, orange peel, grapefruit or lemon in a sponge cake or in a sauce to which you want to give a touch acid.