You may be tempted to peel away fruit and vegetable skins, but those outer layers are packed with nutrients, fiber, and flavor. Many provide extra potassium, magnesium, and other beneficial compounds, making them a simple way to boost nutrition and reduce food waste.

Not all skins are safe to eat, though. Mango skin contains urushiol, the same compound in poison ivy, which can trigger reactions, and some rinds, like lychee, can be toxic. We asked dietitians to share which peels are safe, nutritious, and worth keeping on your plate.

1. Kiwi

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“I love eating the whole kiwi fruit , including the fuzzy skin, as it doubles the amount of fiber and provides extra doses of essential nutrients like vitamin E, C, and polyphenols ,” Michelle Routhenstein, RD , a preventive cardio

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