The default for many when cooking fruits and vegetables is to peel them. But in many cases it is not necessary. The skin contains important nutrients. In addition, discarded fruit and vegetable peels contribute to climate change.
Fruits and vegetables are rich sources of many phytochemicals such as vitamins, minerals, fiber, and antioxidants (substances that protect cells from harm). Inadequate intake of these nutrient-rich foods increases the risk of chronic diseases such as cardiovascular disease and type 2 diabetes. In 2017, the World Health Organization reported that approximately 3.9 million people worldwide die each year from not eating enough fruits and vegetables.
Eating 400 g of fruits and vegetables per day as recommended by the WHO is difficult for many people to achieve. So, can consuming fruit and vegetable peels solve this problem by adding important nutrients to people’s diets?
They can certainly contribute. For example, vitamins such as vitamin C and riboflavin, and minerals such as iron and zinc, are found in nutritionally significant amounts in the skins of seven root vegetables: beets, rape blossoms, wild carrots, sweet potatoes, radishes, ginger and Chinese cabbage. is included. potatoes. The U.S. Department of Agriculture also states that unpeeled apples contain 15% more vitamin C, 267% more vitamin K, 20% more calcium, 19% more potassium, and 85% more fiber than peeled apples. is shown. Many peels are also rich in biologically active phytochemicals such as flavonoids and polyphenols that have antioxidant and antibacterial properties.
Another reason not to throw away the skins is the environmental impact. According to the Food and Agriculture Organization of the United Nations, leftover foods, including skins, contribute 8% to 10% of global greenhouse gas emissions. (Rotting food in landfills releases methane, the most potent greenhouse gas.) In New Zealand alone, it is reported that 13,658 tons of vegetable peels and 986 tons of fruit peels are wasted annually. I’m here. The country has a population of just 5.1 million.
Given the nutritional content of the peel and its contribution to food waste, why do people peel fruits and vegetables? They must be peeled because they are inedible, tasteless, difficult to clean, or harmful. I have. However, the skins of many potatoes, beets, carrots, kiwifruit, cucumbers, etc. are edible, but are peeled anyway.
pesticide residue
Some people peel fruits and vegetables because the pesticides on the surface bother them. Pesticide residues are reliably retained on or just below the surface of the plant, depending on the type of plant. However, most of these residues can be removed by washing with water. In fact, the U.S. Food and Drug Administration recommends washing produce thoroughly in cold water and scrubbing with a stiff brush to remove pesticides, dirt, and chemicals.
suwinai sukanant / Alamy stock photo
Cooking methods such as boiling and steaming can also reduce pesticide residues. However, washing and cooking do not remove all pesticide residues. Also, those concerned about pesticide exposure may still want to peel. Lists of pesticide content in fruits and vegetables are available in some countries. For example, the Pesticide Action Network has created a list for the UK. This will help you decide which fruits and vegetables you should peel and which skins you can eat.
If you want to learn more about fruit and vegetable peels and what to do with them, there’s plenty of advice online on how to compost the peels, how to feed worms, how to incorporate them into your recipes, and more. If so, you can reduce waste and increase your intake of fruits and vegetables. Surely worth a try? It can also help achieve one of the United Nations Sustainable Development Goals, to halve food waste by 2030.
