Here is the list of fruits and vegetables that you should avoid peeling
You should avoid peeling these fruits and vegetable when you eat or cook them because of some certain reasons regarding the nutrients you can get.
Here is the list:
Berries, cherries, or grapes
Malina Malkani, MS, RDN, CDN, creator of the Wholitarian Lifestyle said that peels of berries, cherries, and grapes have lots of antioxidants and nutrients.
Pears, peaches, and plums
Peels of these fruits have a lot of fiber, nutrients, and antioxidants. According to Reader’s Digest a study showed that peeling the skin of the peach can remove 3 to 48 percent antioxidant.
Apples and apricots
“Apple skin has insoluble fiber, vitamin C, vitamin A, and the flavonoid quercetin,” Malkani said.
Tomatoes
The skin of tomato has a high concentration of the flavonoid naringenin, which could decrease inflammation and protect against some diseases.
Kiwis and cucumbers
Kiwi skin are edible, though it can be surprising to many people. It has lots of vitamin C, and eating it triples the amount of fiber. “Cucumber skins can be waxy, so be sure to wash well and even use a paper towel to rub off the waxy layer,” Hillary Cecere, MS, RDN, a registered dietitian for Eat Clean Bro said.
Eggplants and zucchini
Eggplant skin has extra fiber, flavonoids, and magnesium. Both eggplant and zucchini have a high water concentration; zucchini is 95 percent water, and eggplant is 92 percent water.
Potatoes
You should also avoid peeling potatoes because the skin of this root crop contains fiber, iron, vitamin C, potassium, and folate.
Meanwhile, save the peels of citrus fruits such as orange and lemons. You can eat them if you cook or grate the skin into zest. The peels of pumpkins and winter squashes can also be eaten if you allow them to soften.
READ ALSO: HEALTHIEST FRUITS: 5 Most Nutritious Fruits For A Healthier Body