Wasted Nutrients in These Foods’ Skin

Due to our habit, we have peeled off many foods before processing them, but they actually contain more nutrients in the skin.


Due to the habit of processing food, we often discard the peels of many fruits and vegetables. But nutrition experts have shown that the peels of these foods are even more nutritious than the flesh:


The skin of potatoes is always peeled off before cooking. But the truth is that potato skins are rich in vitamins, minerals, and fiber. They make up the majority of the fiber in potatoes. Compared to the potato flesh, the skins are seven times richer in calcium, and they also have more iron. Potato skins are also rich in vitamin C, vitamin B3, and potassium, just like the potato flesh. In particular, potato skins have more calcium than the flesh, with seven times the amount of calcium. So you can use the entire potato skin if they are not turning green or sprouting.


Carrot peels are similar to potato skins in that they are very nutritious, containing vitamins and fiber. Beta-carotene content gives carrots a bright orange color and contributes to improved digestion and overall health. Therefore, you only need to clean them, not peel them when cooking.


The peel of cucumbers contains a lot of fiber, vitamins, and minerals, including vitamin K, which is necessary for blood clotting and bone health. Eating cucumber peels also helps make the cucumber more flavorful and delicious. Cucumber peels are also a source of silica, a compound that supports the health of the skin, hair, and nails. So make sure to wash them and keep the peels when eating.


Both the flesh and the peel of pumpkins provide many health benefits, such as improved digestion, mood enhancement, and bone formation. The peel of pumpkins is a great source of fiber, vitamin C, and potassium. When cooking, using both the flesh and the peel will make the dish more visually appealing. Eating pumpkin peels makes the dish more flavorful and helps maintain the beautiful texture of the pumpkin when cooked.


The peel of eggplants is a rich source of a powerful antioxidant called nasunin, which helps protect brain cells from oxidative stress. It also provides fiber to support digestion and create a feeling of fullness. When cooking dishes like grilled eggplants, keep the peel intact to maximize health benefits.

Feel confident when using peels:

We often discard peels because we think they are dirty. For example, potatoes and carrots are directly in contact with soil and may be fertilized, so we peel them to clean them. Fruits, on the other hand, are afraid of being contaminated with pesticides and protective chemicals, so peeling them is believed to make them cleaner. However, peeling does not guarantee food safety, especially when you cook them thoroughly.

To be safer with peels, soak and wash your fruits and vegetables with different types of cleansers. Rinse them multiple times under running water.

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