It’s Time to Stop Peeling The Skin on These Fruits and Vegetables
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Keeping the skins on your fruits and vegetables isn’t just about reducing waste – it’s about maximizing nutrition and flavor. Many fruit and veggie peels are loaded with compounds that fight inflammation, reduce disease risk, and support weight management. By eating the skin, you also gain more dietary fiber, which helps keep you full longer. Incorporate them into your meals or even your skincare routine to get the most out of your produce!
Apples
Apple skins are rich in antioxidants, particularly quercetin, which is excellent for heart health. They also contain dietary fiber and vitamins A, C, and K. Including the peel helps you feel fuller longer, supporting weight management.
Pears
The skin of a pear is a powerhouse of nutrients. It’s loaded with phytonutrients and vitamins that offer anti-inflammatory benefits, promoting heart health and supporting your immune system.
Kiwifruit
The fuzzy skin of kiwifruit may seem unappealing, but it’s a nutritional goldmine. It’s packed with dietary fiber, vitamin E, folate, and antioxidants, boasting more phenolics and flavonoids than the flesh, with impressive antibacterial and anticancer properties.
Mangoes
Mango skin is often overlooked, but it’s full of dietary fiber, vitamins, and antioxidants like mangiferin, quercetin, and resveratrol, which help combat oxidative stress and inflammation.
Plums
Plum skin holds a wealth of dietary fiber, vitamins, and antioxidants. Its slightly tart flavor perfectly complements the sweet flesh, making it a shame to peel away this nutritious layer.
Peaches
Peach skin is a treasure trove of vitamins, fiber, and antioxidants. By eating the whole fruit, you’re not only boosting your nutrient intake but also enjoying the full flavor and texture.
Oranges
Orange zest contains a wealth of nutrients, including carotenoids, polyphenols, vitamin C, and essential oils. Grate the zest into dishes and drinks for a burst of flavor and nutrition. Just make sure to choose organic oranges to avoid pesticide residue.
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Tomatoes
Tomato skins have 2.5 times more lycopene than the flesh, a powerful antioxidant with numerous health benefits. They also provide essential minerals like copper, zinc, and manganese.
Potatoes
The humble potato skin is a fantastic source of dietary fiber, vitamins, and potassium. When making mashed or roasted potatoes, simply scrub them clean, and you’ll retain all the goodness.
Carrots
Carrot skins are rich in carotenoids, fiber, and vitamin C. A quick scrub is all you need to enjoy the full nutritional benefits.
Cucumbers
Cucumber skin adds a delightful crunch to your dishes and is packed with fiber, vitamin K, and antioxidants. Plus, it doubles as a natural skincare ingredient!
Zucchini
The peel of zucchini is loaded with fiber, vitamin C, and antioxidants. Keeping the skin not only enhances nutrition but also preserves the vegetable’s natural texture and color.
Eggplant
Eggplant skin contains nasunin, a powerful antioxidant that supports brain health, along with plenty of fiber and flavonoids. Its slight bitterness adds depth to dishes like ratatouille and moussaka.
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Sweet Potatoes
Sweet potato skin crisps up beautifully when roasted, adding texture and flavor to your meals. It’s loaded with essential vitamins and minerals, making it a nutritional win.
Beets
Beet skins are packed with dietary fiber, iron, and antioxidants like betalains. Cooking beets with the skin on preserves their nutritional value, and the earthy flavor adds a unique touch to your dishes.
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