10 fruits and vegetables you can eat whole and peel for more nutrients

10 fruits and vegetables you can eat whole and peel for more nutrients

Vitamin C and niacin are more concentrated in the skin of carrots.

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Fruits and vegetables are full of nutrients and rich in compounds that benefit your health. They can help you prevent disease and promote a longer life. In many cases, the peels of these vegetables are edible and are also usually one of the most nutritious parts and full of antioxidants.

10 fruits and vegetables with nourishing skin you can eat

1 apple

Green apple
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The Harvard Nutrition Source notes that fresh, whole apples offer the most nutrients. Discarding the skin removes much of the fiber and most of the flavonoids. Apples provide quercetin, a flavonoid that has antioxidant and anti-inflammatory effects. The apple with skin has more vitamin C than a peeled apple.

2. Potato

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Potato skins have fiber and nutrients like vitamins B and C, potassium, calcium, and iron. Healthline shares that a boiled potato with skin can contain up to 175% more vitamin C, 115% more potassium, 111% more folic acid and 110% more magnesium and phosphorus than a peeled one.

3. Peach

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The skin of peaches or peaches has more fiber and antioxidants than peach pulp alone. Fiber helps support digestive health. Wash peaches very well before eating them and / or choose organic fruits to reduce pesticide intake.

4. Eggplant

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The skin of an aubergine, especially the dark one, has many antioxidants and also provides fiber. Young aubergines are less bitter than very ripe aubergines.

5. Cucumber

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Cucumber skin is high in potassium, antioxidants, and fiber; the skin is also rich in vitamin K which is important for blood clotting and bone health. By eating the cucumber without peeling you take advantage of essential minerals such as potassium and magnesium contained just under the skin.

6. Kiwi

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By eating the kiwi with its skin you will get a greater amount of nutrients and flavonoids. Flavonoids are plant chemicals that can help lower the risk of cognitive decline. Kiwi skin is a good source of fiber, vitamin E, and folate. Eating the skin increases the amount of these nutrients by between 30% and 50%.

7. Zucchini

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Zucchini skin is a more concentrated source of nutrition. Eating this vegetable with the skin adds fiber, potassium, vitamin C, and antioxidants like lutein, carotenoids, and zeaxanthin. These antioxidants are especially beneficial for vision.

8. Carrot

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Removing the skin from the carrot means that you are removing much of its nutrients. Vitamin C, vitamin B3 (niacin) and phytonutrients are more concentrated in the carrot skin.

9. Sweet potato

Sweet potato
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Sweet potatoes are a good source of fiber. However, its fiber content is reduced when the skin is removed. Sweet potatoes with orange flesh are the richest in beta-carotene. Sweet potatoes with purple flesh are richer in anthocyanins. Research has found that anthocyanins have neuroprotective effects, thus benefiting brain health.

10. Watermelon

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Watermelon rind is rich in citrulline, an amino acid that the body converts to arginine. Arginine is converted to nitric oxide, which opens the blood vessels wider, increasing blood flow. Research reveals that the citrulline in watermelon rind can help improve erectile function. You can eat the crust in juices, smoothies, salads, pickles, or stir-fry as a vegetable.

To remove surface bacteria, Tufts University recommends rinsing all fresh produce under running water, scrubbing fruits and vegetables with your hands or with a soft, clean brush, making sure to wash around the stem, and paying attention to areas bruised or damaged.

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