Should I peel fruits to avoid chemicals?

Answer:

Nowadays, people often peel fruits due to fear of chemical residues or preservatives used during transportation. However, if the fruit has been contaminated with chemicals during the cultivation process, the chemicals would have penetrated deep inside its content, and thus peeling it is not an effective preventive measure.

Whether we should peel or not depends on what fruits we eat. For example, bananas, jackfruit, watermelon, pomelo, oranges, or tangerines, must be peeled, while others like guavas, apples, or pears do not have to be peeled.

A crate full of peaches. Illustration photo by Unsplash

The peels of some fruits contain many nutrients. For example, guava peel has antioxidants, antibacterial, anti-inflammatory properties, and tannins. Dark green cucumber skin is rich in antioxidants, insoluble fiber, potassium, and vitamin K. It also has antibacterial, anti-inflammatory properties, and can help cool and detoxify the body. Meanwhile, potato skins are rich in nutrients such as iron, calcium, potassium, magnesium, vitamin B6, and vitamin C.

To remove preservatives from fruit peel, you should wash them thoroughly with water. Peeling the fruit and cutting it into pieces or slices for gradual consumption may reduce the nutrient content intake, especially in fruits rich in vitamin C.

In general, fruits provide many vitamins and minerals for our body. The World Health Organization (WHO) recommends that an adult should eat at least 100-200 grams of ripe fruit everyday. It is advised not to consume all at once but to divide it into several small portions to consume throughout the day, helping the body receive a consistent and adequate amount of vitamins and minerals. Additionally, ripe fruits provide fiber, which is good for digestion and helps the body’s organs function smoothly.

Dr. Tu Ngu

Vietnam Nutrition Association