Eating fruits and vegetables is undoubtedly a smart and healthy choice, but did you know that by avoiding the peels, you could be missing out on valuable nutrients? Many people tend to discard peels, thinking they are dirty, have pesticides, or are hard to digest. However, with proper washing, these concerns can easily be addressed. Let’s explore some examples of fruits and vegetables where the peels are brimming with essential nutrients:
7 Fruits And Veggies You Should NEVER Peel
1. Potatoes:
The skin of potatoes is a treasure trove of nutrients, including iron, calcium, magnesium, vitamin B6, and vitamin C. Sweet potatoes, in particular, contain abundant beta-carotene, which converts to vitamin A during digestion. Vitamin A is crucial for cell health and immune system regulation.
2. Citrus fruits:
Surprisingly, the peel of an orange contains twice as much vitamin C as the fruit’s flesh. It also boasts higher levels of riboflavin, vitamin B6, calcium, magnesium, and potassium. Moreover, citrus peels are rich in flavonoids, which possess anti-cancer and anti-inflammatory properties. Grating the peel and using it in salads or dressings is a fantastic way to incorporate its goodness.
3. Cucumbers:
The dark skin of cucumbers is abundant in antioxidants, which help protect the body from various diseases. It also provides fiber, potassium, and vitamin K. Emphasizing the importance of cucumber peels, especially in dishes like Greek salad, can significantly enhance nutritional intake.
4. Eggplant:
The purple hue of eggplant comes from a potent antioxidant called nasunin, which fights cancerous development, particularly in the nervous system. Nasunin is also believed to have anti-aging properties. Keeping the skin intact while cooking preserves these nutritional benefits. Eggplant skin is also a rich source of chlorogenic acid, packed with antioxidants and anti-inflammatory properties.
5. Mango:
Mango skin contains properties similar to resveratrol, known for burning fat and inhibiting fat cell production. Additionally, the peel is abundant in carotenoids, polyphenols, omega-3, omega-6, and polyunsaturated fatty acids, along with quercetin. The skin can be consumed raw or cooked to enjoy its goodness.
6. Carrots:
Carrot peels are similar in nutritional value to the flesh underneath. They are rich in polyacetylenes, a compound that may have anti-bacterial and anti-inflammatory properties. The highest concentration of phytonutrients is found in carrot skins, making thorough washing essential before consumption.
7. Watermelon:
Watermelon peels contain citrulline, an antioxidant that converts to arginine, an essential amino acid known for its benefits to the heart, immune system, and circulatory system. Blending the peel with the flesh is an excellent way to incorporate its nutritional value.
Next time you reach for these fruits and veggies, consider keeping the peels to harness their incredible health benefits. With proper preparation, you can enjoy the full range of nutrients these natural wonders have to offer.