We all know that fruits and vegetables are an excellent source of nutrients, but what if we told you that a simple action, which most of us do almost unconsciously with many fruits and vegetables in our kitchen, causes them to lose a significant portion of their nutritional value? Yes, that’s right the problematic action is peeling and discarding the skin and you might be surprised to learn that there are several common fruits and vegetables that lose most of their benefits the moment we remove their peel.
To help you avoid this and truly enrich your body when eating fruits and vegetables, here are fruits and vegetables whose peel you should not skip.
Keep in mind that if you are concerned about pesticides, it may be better to buy them organic.
1. Potato
You might be surprised, but the peel of the potato contains more nutrients than you might expect. Research from the University of Maine found that potato skins contain 5 to 10 times more antioxidants than the inner part, as well as essential compounds such as iron, calcium, potassium, vitamin B6 and vitamin C.
If you peel the potato, you may lose up to 90% of the iron and half of the dietary fiber it contains.
So remember eating the potato with the peel ensures you get its full nutritional value.
How to eat potato peel?
When making homemade fries, do not peel the potatoes beforehand cook them with the peel. If you removed the peel, you can bake it in the oven with a little cheese until it becomes crispy and enjoy it as a tasty snack.
2. Mango
Mango is not just delicious because of its sweet taste it also provides various health benefits.
The peel of the mango is an excellent source of health promoting compounds and antioxidants, including polyphenols, carotenoids and vitamin C.
Research in 2009 showed that consuming mango peel can benefit your health even more than the fruit itself.
Additionally, only the peel contains natural resveratrol, shown in a 2012 study to help burn fat and prevent obesity.
How to eat mango peel?
Many people eat mango with the peel.
If the taste is too bitter, you can blend the peel with other sweet fruits for a healthy smoothie, or grate it into salad dressings for a refreshing addition.
3. Watermelon
We usually focus on the red, juicy part of the watermelon, but don’t forget the peel.
The inner white part of the peel is edible and increases vitamin C and B6 intake.
The peel also contains citrulline, an amino acid with health benefits, such as supporting heart health and aiding weight loss and cholesterol reduction.
How to eat watermelon peel?
You can eat the white inner part, fry the peel, pickle it, cook it with a little sugar, or blend it with watermelon pieces for a refreshing drink.
4. Banana
Banana peel may not seem particularly edible, but it contains many beneficial compounds.
Research in 2009 found that banana peels have more fiber and antioxidants than the fruit itself.
The peel also contains tryptophan, an amino acid that can boost serotonin levels and lutein, an antioxidant important for eye health.
How to eat banana peel?
Ripe banana peels become sweeter and easier to chew. You can also blend them with the banana fruit for a healthy drink or dry them in the oven to make tea.
5. Carrot
Carrots are rich in beta carotene, which converts to vitamin A, a powerful antioxidant that strengthens the immune system. The outer peel contains additional nutrients, such as carotenoids, terpenes and polyphenols, which help protect against heart disease, cancer, diabetes, neurological diseases and other chronic illnesses.
How to eat carrot peel?
Simply eat the carrot with the peel. If you must peel, leave a thin layer on the carrot.
6. Cucumber
Cucumbers are rich in potassium, fiber, vitamin K and essential compounds like flavonoids, lignans, and terpenes that protect against cancer, heart disease and inflammation. Most nutrients are in the peel, as the inner part contains 95% water.
How to eat cucumber peel?
Eat cucumbers washed with the peel as a snack, in salads, or alongside meals.
The peel is tender and rarely bitter.
7. Apple
Many of us already eat apples with the peel, but some still peel them. A medium apple contains vitamin C, potassium and vitamin A, but peeling it removes about one third of these nutrients. The peel also contains vitamin K, quercetin (an antioxidant that supports lung function) and ursolic acid, which strengthens muscles and reduces the risk of obesity.
How to eat apple peel?
Simply do not peel the apple before eating.
8. Citrus fruits
Citrus peels, from lemons to oranges and grapefruits, are rich in powerful antioxidants. Orange peel contains twice as much vitamin C and twenty times more antioxidants than the fruit itself, along with B2, B6, calcium, potassium, pectin and more. Studies show citrus peel extract may improve insulin resistance and reduce cholesterol levels.
How to eat citrus peel?
Citrus peels are very bitter and hard to digest, so use them grated as a seasoning for salads and dishes.
When juicing oranges or lemons squeeze them with the peel for maximum nutrients.