Many people peel fruit over concerns about germs, pesticides, or simply out of habit. But washing thoroughly is typically sufficient to remove surface residues, allowing you to benefit from the fiber, vitamins, minerals, and antioxidants concentrated in the peel, according to Healthshots.

“Yes, eating some fruits with skin can be beneficial for you, and play an important role in well-being,” Priya Palan, dietitian at Mumbai-based Zen Multispeciality Hospital, said. “Peels of fruit are packed with beneficial nutrients such as vitamins, minerals, dietary fiber, and antioxidants that reduces the risk of certain diseases. Thus, it will be a good idea to eat certain foods with their skin.”

1. Plum

Plum skins are rich in polyphenols, antioxidant plant compounds that help counter oxidative stress and may lower chronic disease risk.

2. Pear

Peeling a pear removes nearly half its fiber and antioxidants. Keep the skin on to support digestion, bowel regularity, and gut health. Green-skinned pears also provide lutein and zeaxanthin, nutrients that help maintain healthy vision with age, per Healthline.

3. Kiwi

The fuzzy peel is edible and nutrient-dense, supplying fiber, folate, and vitamins C and E, nutrients linked to immune support and healthy digestion.

4. Apple

Apple peels contain concentrated antioxidants, including quercetin, which has anti-inflammatory effects, and triterpenoids, compounds associated with reduced cancer risk.