Stop peeling these 5 vegetables or you will miss out on their benefits

The skin and peel of vegetables are often abundant in antioxidants, fiber and other essential nutrients. We, on the other hand, peel off the skin without a second thought. However, throwing away the skin of certain vegetables can deprive you of the vegetable’s overall nutritional content. Come, let us tell you about the veggies that you should not peel.

Vegetables you should never peel

Vegetables are an essential part of a healthy diet, as they are packed with nutrients required for nourishing your body and maintaining good health. And the peel of some vegetables holds a treasure trove of essential nutrients. Hence, instead of peeling vegetables, learn what Divya Gopal, Consultant Dietitian, and Nutritionist, Motherhood Hospitals, Banashankari, Bengaluru, tells Health Shots about the health benefits of eating a few vegetables with peels.

Here are 5 vegetables that you should ideally not peel before eating:

1. Potatoes

Potatoes are a staple in Indian recipes, and their skin is a rich source of fiber, vitamins, and minerals. They contain more potassium than flesh, which is essential for heart health and muscle function. In fact, potato skin is also loaded with iron, which helps support red blood cell function. Hence, leaving the skin on potatoes not only adds a delightful texture but also boosts the nutritional content. Make sure you rub them properly to remove all the dirt before cooking.

Potato benefits
Potato can be used with its skin! Image courtesy: Adobe Stock

2. Carrots

The skin of the carrot is totally safe to eat and, in fact, beneficial. Gopal says, “It is thin and edible and packed with several nutrients, including antioxidants, vitamin C, B3, dietary fibre, and phytonutrients.” These nutrients are known for their immune-boosting properties and their role in maintaining healthy skin and eyesight. The beta-carotene content that gives carrots their vibrant orange color contributes to improved digestion and overall well-being.

Also read: 5 fruits that you tend to peel, but should not!

3. Cucumbers

Yes, you should eat cucumber as well, with its peel. Cucumber peels are loaded with fiber, vitamins, and minerals, including vitamin K, essential for blood clotting and bone health. “It is also a source of silica, a compound that supports skin, hair, and nail health. Include cucumber skins in your salads or snacks for an extra nutritional punch and to stay hydrated,” says Gopal.

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4. Eggplants

The skin of eggplants is a rich source of a powerful antioxidant called nasunin that helps protect brain cells from oxidative stress. It also provides dietary fiber that aids digestion and gives a feeling of fullness. When preparing dishes such as eggplant parmesan or grilled eggplant, keep the skin intact to maximize its health benefits.

baingan recipes
Eat it with its skin for additional benefits. Image courtesy: Shutterstock

5. Zucchini

Both the flesh and peel of zucchini offer a plethora of health benefits, such as better digestion, improved mood, and bone-building. Its skins are a fantastic source of dietary fiber, vitamin C, and potassium. The skin also adds a pleasant texture to various dishes. Whether you’re sauteing, grilling, or baking zucchini, leaving the skin on is an excellent way to boost its nutritional value.

So, now you know which vegetables you should never peel. But make sure that before eating or using these vegetables for cooking, you wash them thoroughly to remove dirt and pesticides!

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