Potato skins are rich in nutrients. Photo: Special
INFOMASE, Jakarta: Not all fruit and vegetables have to be peeled before eating. Some of them can be eaten directly with the skin.
The following is a list of fruits and vegetables that do not need to be peeled. The skins of these fruits and vegetables contain beneficial nutrients for the body.
Peeling the skin is often done because it has become a habit in society. Peeling the skin is also an effort to reduce exposure to pesticides.
However, removing the skin means removing one of the most nutrient-rich parts of the plant.
Quoting Healthline, fruit and vegetable skins are rich in nutrients such as fiber, vitamins, minerals and antioxidant compounds. One of the benefits of not peeling fruit and vegetables is increasing total nutritional intake.
Apart from that, the presence of high fiber in the skin also makes you able to resist hunger longer. Eating fruit and vegetables with the skin is suitable for those of you who are on a diet program.
For more details, here is a list of fruits and vegetables that don’t need to be peeled, summarizing various sources.
1. Plum
Quoting The Healthy, plums contain lots of fiber, vitamins, minerals and antioxidant compounds. A study published in the journal Nutrition Research found that peeling the skin of plums can reduce antioxidant intake by 13-48 percent.
2. Appeal
Apple skin contains soluble fiber, vitamin C, vitamin A, and antioxidant compounds called flavonoids. However, you still need to be careful because the pesticide content in apple skin has been found to be higher than in other fruits. Make sure you wash them well or consider buying organic apples.
3. Kiwi
Kiwi skin is apparently edible. Kiwi skin contains lots of vitamin C and fiber. Try slicing it very thinly to reduce the fine hairs on the kiwi’s skin.
4. Cucumber
Cucumber skin contains high levels of vitamin K, fiber and potassium. However, cucumber skin can also contain wax. For this reason, you need to wash it well before consuming it.
5. Carrots
Quoting Prevention, carrots are rich in polyacetylene compounds. Test tube research found that this compound has the potential to help fight cancer cells.
Apart from that, polyacetylene was also found to have antifungal, antibacterial and anti-inflammatory properties. This compound is concentrated just under the skin of the carrot.
Also read: 7 fruits that contain high levels of vitamin B, from oranges to bananas
6. Potatoes
Potato skins have more fiber, iron and folate than the flesh. Apart from potatoes, other tubers such as sweet potato skins also have the same beneficial properties.
As the best choice, you can choose purple sweet potatoes which contain pigments. Research has found that the skin contains 5-10 times more antioxidants than the flesh.
7. Eggplant
Eggplant skin is rich in an antioxidant called nasunin. Animal studies show that nasunin plays an important role in maintaining healthy brain tissue.
Apart from that, nasunin is also a part of the flavonoid antioxidants. Flavonoids themselves are known as antioxidant compounds that can help the weight loss process.
That’s the list of fruits and vegetables that don’t need to be peeled. Don’t forget to eat the skin.
2023-12-21 07:22:38
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