If you automatically reach for a peeler when prepping produce, you’re not alone. But that habit could be sacrificing some of the most nutrient-dense parts of your fruits and vegetables. In many cases, the skin isn’t just edible; it’s also a nutritional powerhouse. From kiwi to eggplant, lea ving the skin on helps you get more fiber, antioxidants and vitamins while adding texture and flavor to your meals. Plus, eating the skin helps reduce food waste and saves prep time. Here are seven foods where you should always eat the — and the surprising health benefits. Kiwi Most people don’t eat the fuzzy skin on this vibrant green fruit, but it’s completely edible. As a matter of fact, the skin is loaded with fiber, vitamins and antioxidants. Eating the skin of a kiwi can nearly double your fiber intake. Fiber supports digestion, helps regulate blood sugar, and keeps you feeling fuller longer. Kiwi skin also contains antioxidants, including vitamin C and polyphenols, which can help support your immune system and fight inflammation. If the fuzziness is off-putting, try rubbing the kiwi under water to remove some of it, or slice it thinly so you’re not eating a big chunk of peel. Or, throw a whole kiwi into a smoothie, skin and all. Health Wellness Mar 19 Nine fruits to fight inflammation, according to dietitians Health Wellness Feb 22 The No. 1 fruit to eat for longevity, according to a healthy aging researcher Potatoes Although potatoes are known for their starchy middle, the skin is packed with beneficial nutrients, including fiber, B vitamins, potassium and iron, all great for the heart, blood pressure and metabolism. Baking or roasting potatoes with the skin on is an easy way to make sure you’re getting the most nutrition out of this humble tuber. Scrub potatoes thoroughly before cooking to remove dirt. If you’re boiling or mashing, consider leaving the skins on for a varied texture. You’ll boost the nutritional value without changing the flavor much. Pears Pears are sweet, juicy and delicious, and they’re packed with 6 grams of fiber — majority of which is found in the skin. The skin also contains vitamin C and polyphenols, plant compounds that act as antioxidants. Fiber promotes gut health and helps regulate digestion, while polyphenols can reduce inflammation and support heart health. Eating pears with the skin also keeps you fuller for longer to help maintain energy and prevent overeating. To make the skin more appealing, choose ripe pears and wash them thoroughly. Try pairing them with nut butter for a nutrient-packed snack or slicing them and adding to oatmeal or a fall salad. Apples There’s a reason “an apple a day keeps the doctor away” is a common saying. The skin contains the majority of an apple’s fiber and a powerful antioxidant called quercetin. Quercetin has anti-inflammatory properties that may help protect heart health. If you usually peel apples before baking or snacking, consider leaving the skin on or even chopping apples with skin for salads and oatmeal. The texture adds a pleasant chewiness, and you won’t miss out on any nutrients. Carrots While many people peel carrots out of habit, the skin is actually nutrient-dense. Carrot skin contains beta-carotene, the compound that converts to vitamin A in your body, as well as fiber and antioxidants. Vitamin A supports eye health, immunity, and skin health. Scrubbing carrots thoroughly before eating is usually enough to remove dirt without stripping away nutrients. Roasting carrots with the skin on enhances their natural sweetness, and leaving the skin also adds a little extra crunch to dishes like slaws or stir-fries. Delicata squash Delicata squash is unique among winter squashes because its skin is thin, tender and completely edible. While you might peel other squash varieties, delicata doesn’t require it, and keeping the skin on means you’re eating more fiber, vitamins and minerals. Roasting delicata squash with the skin on is not only easier but also adds a slightly caramelized texture that complements its naturally sweet flavor. Simply slice, season and roast for a low-effort, nutrient-packed side dish. Eggplant Eggplant skin is loaded with anthocyanins, the plant compounds that give it that purple hue and help protect your cells from inflammatory damage. Eggplant skin also adds fiber to your diet, supporting digestion and helping you feel satisfied after meals. When cooking eggplant, leave the skin on for roasting, grilling or sautéing. The skin softens nicely with heat, adds a beautiful color to your dish, and maximizes nutritional benefits. This story first appeared on TODAY.com. More from TODAY: A 3-Step Plan to Give Your Diet, Fitness Routine and Mindset a Reset for Spring Dietitian Reveals Her No. 1 Red Flag to Avoid in a Weight Loss Program Are Pretzels a Healthy Snack? Here’s What Dietitians Say ...read more read less