10 Vegetables and Fruits you should not Peel

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There are some vegetables and fruits which really don’t need the peeling. Eating the peels of these fruits and vegetables increase the dietary fiber and other nutrients. If you are planning to the peel, make sure to wash it thoroughly. Here is the list of some fruits and vegetables with healthy and edible peels.

1. Apples

Top 10 Health Benefits of Apples

There are many health benefits of Apples. Even its rich in antioxidants and dietary fiber. Peeling off the apple’s skin results in losing about a third of its nutrients. Its peel has more Vitamin K than the flesh, which is necessary for preventing blood clots and enhances cell growth and bone health. An antioxidant named quercetin, present in apple’s skin provides health benefits such as protecting from lung infection and easing breathing problems.

 

2. Carrots

 

Carrots Health Benefits

Carrots provide potential health benefits and so its skin. Carotene and antioxidants are mostly found in the skin of the carrots and just beneath the skin. All you have to do is wash, scrub, cut off ends and relish!

 

3. Eggplant or Brinjal

 

Brinjal Health benefits

 

Purple skin of eggplant is rich in antioxidant which is found in only small amounts in the flesh. It is also rich in chlorogenic acid that has anti-inflammatory and antioxidant properties.

 

4. Potatoes

Potatoes health benefits

Potato skin is considered to have more potassium, calcium, Vitamin B and C and iron. If you peel off the skin, you lose 90% of potatoes iron content and half of its fiber. Even sweet potato’s skin is loaded with Vitamin A and beta carotene.

 

5. Kiwi Fruit

 

kiwi fruit health benefits
It might be surprising to know that Kiwi’s skin is edible and is a rich source of Vitamin C,, flavonoids than the flesh. Scrape off the fuzzy and relish the whole kiwi like a peach.

 

6. Cucumber

 

Cucumber benefits

Cucumber has several health benefits.  Its skin is rich in majority of antioxidants, potassium and insoluble fiber and also has most of the Vitamin K.

 

7. Zucchini Squash

Zucchini

The skin Of Zucchini contains extra Vitamin C, potassium, fiber and antioxidants. The flavor of its skin is bitter but you can mix with other flavors like in a salad. There are many delicious recipes of zucchini squash you can try.

 

8. Mangoes

 

Eating mangoes along with the skin! Might sound strange but research has found that mango skin contains nutrient that could help prevent the production of mature fat cells. This property is not found in its flesh. Its peel contains more Omega-3, Omega-6 fatty acids also. Best way to eat mango’s skin is by eating raw and pickled mango.

 

9. Beetroot

 

Beetroot - Iron rich Food

There are many health benefits of beetroot. Even beet’s skin contains high amount of vitamin and mineral density , even though it taste little more earthy than the flesh inside.

 

10. Oranges, Lemon  and Grapefruits

 

Oranges health benefits

Peels of oranges, grapefruits and lemon fruits have twice as much Vitamin C as what’s inside. Besides Vitamin C, it also contains Vitamin B6, magnesium and potassium. Peel of these fruits is bitter and also difficult to digest, what you can do is grate the peel and use it on salads or as a dressing.

 

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