Juicing: When to Keep the Peel and When to Toss It

If you have a juice bar habit, you know it can be just as deadly to your savings account as a daily latte run.  The smarter option is, of course, to juice at home, but all of the peeling, chopping, and cleaning can certainly make it a hassle.

Did you know that you can actually juice some fruits and vegetables in their whole form? That’s right- juicing with no peeling required. As long as you buy organic of course.

Fruits You Can Leave Un-peeled

Kiwi

The skin of a kiwi can taste rather bitter, so you might want to combine it with another sweet fruit to counteract the bitterness. Don’t be scared off though- the fuzzy peel is loaded with antioxidants.

Lemons, Limes, & Oranges

The peels of these fruits contain flavonoids which can prevent blood clots and heart disease.  They also have phytonutrients called monoterpenes that may decrease your risk of certain cancers.

Apples

The skin of an apple contains 4 milligrams of an antioxidant compound called quercetin which can help to prevent heart disease.  The skin is also a great source of insoluble fiber which can relieve constipation and keep you feeling full for longer periods of time.

Bananas

Juicing a banana peel might sound a little strange, but if you discard that skin you are missing out on some major nutritional benefits like potassium, fiber, lutein (which can prevent cataracts, cancer, heart disease, and macular degeneration), and possibly even improved mood.

Cucumbers

Cucumber peels are another great source of insoluble fiber. They are also a fantastic source of vitamin K which is crucial for fighting osteoporosis.

Beets

By juicing just half a cup of whole beets, you will get your daily requirement of folate (essential for normal tissue growth), lower your risk of heart disease, and provide your body with iron which is important for preventing anemia and fatigue.

When to Toss the Peel

Grapefruit

While you will get a healthy dose of vitamin C by juicing a whole grapefruit, some people experience cramping and stomach discomfort as a result.  If you have a sensitive stomach, I’d definitely peel it first!

Mango

The slightly bitter tasting skin of a mango is completely edible and high in resveratrol- a flavonoid that can lower blood sugar levels and boost liver function. Sounds great, doesn’t it?  Well, mangoes also contain the same compound found in poison ivy and poison oak creating an allergic reaction in some people.  Wine is also rich in reveratrol.  Drink that instead.

Remember: When juicing whole fruits and vegetables, always choose organic when possible and wash them thoroughly to remove any dirt or pesticides.