Apple peels contain 87 per cent more cancer-fighting phytochemicals than the apple itself, and apple peel is considerably tastier than orange or kiwi peel, so there’s really no excuse to miss out on the health benefits of apple peel.

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Grape peels are a great source of nutrition and contain up to 100 times the concentration of resveratrol as does the grape pulp. Resveratrol is a phytochemical that has been linked to the inhibition of cancer, heart disease and even Alzheimer’s disease. It is also highly prevalent in the seeds, especially those of globe and muscadine grapes, along with vitamin E, linoleic acid (an essential fatty acid), and other antioxidants.

The peel is full of nutrients and contains both vitamin C and A. Some people think that the skin can irritate the GI track because of the fuzzy and hairy texture of the skin, but this is not true. The peel has antioxidants and it is anti-inflammatory.

You have probably been spooning out the green flesh without realising that the kiwi’s fuzzy exterior is also edible. In fact, the skin contains more flavonoids, antioxidants and vitamin C than the insides—and double the fibre. So wash the kiwi and eat it like a peach. If you find the fuzz unappetising, scrape it off first.

The peel of an orange packs in twice as much vitamin C as what’s inside. It also contains higher concentrations of riboflavin, vitamin B6, calcium, magnesium and potassium. The peel’s flavonoids have anti-cancer and anti-inflammatory properties.

As nutritious as citrus peels are, you’re unlikely to start eating grapefruits or oranges whole, as the peel is bitter and difficult to digest. Instead, grate the peel and sprinkle it on top of salads, or in a vinaigrette dressing. Citrus shavings make a good pairing with ice cream and chocolate as well.

The skin and the seeds of strawberries are all good for you. Both skin and seed have lots of fibre, lots of vitamin C and taste delicious.

Banana peels contain vitamins B6 and B12, magnesium, potassium and fibre. The peel also contains tryptophan, which can increase your serotonin levels. Having good blood serotonin levels can help reduce the risk of depression due to this mood-stabilising effect.

You can boil the peel for a few minutes, then blend it into a smoothie with other fruits.

The dark green skin contains the majority of a cucumber’s antioxidants, insoluble fibre and potassium. The cucumber peel also holds most of its vitamin K. The next time you have a Greek salad, ask the chef not to peel your cucumber.

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The thick skin of a pineapple that is often discarded contains vitamin C and bromelain. These have many nutritional benefits such as strenghtening immune system, keeping teeth healthy, and reducing skin inflammation.  Keep in mind its texture, though. It’s very susceptible to chemicals and pesticides. If you are going to put it in your smoothie, make sure you use organic pineapples and wash them thoroughly.

Researchers found that mango skin contains properties similar to resveratrol, which helps burn fat and inhibits the production of mature fat cells. A mango’s peel also contains larger quantities of carotenoids, polyphenols, omega-3, omega-6 and polyunsaturated fatty acids than its flesh. Another study found compounds more heavily concentrated in mango’s skin that fight off cancer, diabetes and heart disease. Mango skin also has quercetin.

The skin of a mango can be eaten raw, or cooked along with the insides. Another way to eat both flesh and skin is to pickle the entire mango.

Since the skin of a carrot is the same color as what’s directly beneath it (like a tomato or a red pepper), the peel and its flesh have similar nutritional properties. However, the highest concentration of phytonutrients is found in a carrot’s skin or immediately underneath. Just rinse the carrot thoroughly rather than peeling it.

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All watermelon contains citrulline, which has antioxidant properties and converts to arginine, an essential amino acid that is beneficial to the heart, immune system and circulatory system. But most of that citrulline is found in the rind. Eating a rind might sound unappetising, but it can be pickled (like a cucumber), or simply sautéed and seasoned. Or throw it in a blender with the watermelon flesh, and add some lime.

Text: Bauer/ Good Health/ Additional Reporting: Shenielle Aloysis