Health & Life

How to maximize nutrition by eating fruits and vegetables: Common mistakes people make

Eating fruits and vegetables in these ways will help you maximize their nutritional benefits.

27 February, 2024

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When eating fruits and vegetables, we often discard the skin because of concerns about contamination and pesticide residue. However, the skin of fruits and vegetables contains a high amount of nutrients that are beneficial for the body. Nutrition experts believe that the skin of fruits and vegetables is rich in antioxidants, vitamins, and minerals, making them a nutritious choice. Therefore, consuming fruits and vegetables with their skin has certain advantages compared to removing the skin.

Some fruits have a hard skin that cannot be consumed, while others have a soft skin that can be consumed to enhance nutrition.

Eating fruits without peeling provides several great benefits:

Enhancing antioxidants: You should eat fruits with various colors. The pigments in the skins of fruits add more nutritional value. Typically, the skin of fruits contains more nutrients. Darker-skinned fruits like black grapes, purple grapes, and pomegranate are rich in antioxidants such as glycoside anthocyanidin, while yellow-skinned fruits contain carotenoids and lutein. Blueberries, grapes, carrots, and kiwi are just a few examples of such fruits.

Fruit skin is a good source of fiber: Fruit skin is a rich source of insoluble fiber. Fiber regulates bowel movements and helps prevent constipation. Many fruit skins are particularly rich in pectin, a soluble fiber that provides many health benefits. Pectin is known to reduce cholesterol levels and help regulate blood sugar. Along with pectin, other dietary fibers such as hemi- cellulose also contribute to reducing the risk of colon cancer. One of the fruits with the best source of pectin is apple skin.

Fruit skin is low in calories: In most cases, fruit skins contain no calories, sugar, or fat. Eating fruit skin is good for your health as it helps you feel full longer, reduces hunger, and provides additional fiber. Eating fruit skin helps slow down sugar absorption, promotes digestion, and aids in weight loss.

Fruit skins are rich in concentrated minerals: Fruit skins are also rich in minerals such as potassium, manganese, calcium, and zinc, which help regulate blood sugar in cardiovascular patients. Magnesium and calcium minerals in fruit skins also contribute to strengthening bone and dental health. Some fruits also have more nutrients in their skin than in their flesh. For example, grape skins are richer in antioxidants than grape flesh.

So when should you eat the skin and when should you not?

For fruits that are difficult to clean and eat, removing the skin is certainly necessary: For example, ripe bananas have a lot of nutrients in their skin, but they are difficult to chew, so we have to peel them. You should also remove the skin of avocados and melons if they are inedible. Tough skins that cannot be eaten, such as pineapple skin, coconut husk, and onion skin, should also be removed.

For fruits like pomelo, orange, and mandarin with a bitter taste, you may need to process their skin in a different form, such as drying or making preserves, to take advantage of the nutrients in the skin.

With fruits and vegetables, the skin may contain pesticides: For some fruits and vegetables of unknown origin, consuming the skin may increase exposure to chemicals. In this case, it is more reassuring to peel the skin. If you want to eat the skin, be sure to thoroughly wash them under running water, and soaking them with baking soda can also help reduce the harmful effects of pesticides.

Therefore, when you grow your own fruits and vegetables or determine the source of the produce, remember to take advantage of the edible skins, as they are much better for your health.

Some ways to maximize the nutrients of fruits and vegetables:

Fresh fruits and vegetables should be eaten raw if they can be consumed raw and should be eaten when they are ripe enough for maximum nutritional value. Leaving them in the open air for too long can cause some of the nutrients in fruits and vegetables to be lost.

Fruits and vegetables should be eaten about an hour before or after a meal, to avoid eating them during a meal.

Fruits and vegetables should not be stored in the refrigerator for a long time, as long-term storage reduces the nutritional value of fruits and vegetables.

Frequently asked questions

There are a few key things to keep in mind. First, variety is important, so try to eat a range of different colored fruits and vegetables as they contain different nutrients. Second, it’s important to consume whole fruits and vegetables instead of just juice, as the latter removes fiber and other important nutrients. Third, be mindful of how you prepare your produce – boiling or overcooking can lead to a loss of nutrients. Finally, remember that fresh is usually best, but frozen or canned options can be just as nutritious if prepared and stored properly.

One mistake is not paying attention to the source of their produce. Pesticides and chemicals used in conventional farming can negate the health benefits of fruits and vegetables. Opting for organic or locally-grown produce can help mitigate this. Another mistake is removing fruit and vegetable peels, which are rich in fiber and nutrients. Finally, many people overlook portion sizes and end up consuming too much, which can lead to excess sugar intake and weight gain.

In addition to consuming a variety of colors, it’s important to eat seasonally and locally when possible, as this ensures the produce is at its nutritional peak. Also, be mindful of combinations – certain nutrients are better absorbed when paired with others. For example, vitamin C helps with the absorption of iron, so pairing an iron-rich food with a vitamin C-rich food can boost your nutrient intake.

Dark, leafy greens like spinach, kale, and collards are nutritional powerhouses and should be included regularly. Citrus fruits like oranges, lemons, and grapefruit are excellent sources of vitamin C. Berries are also nutritional superstars, packed with antioxidants and fiber. Finally, cruciferous vegetables like broccoli, cauliflower, and Brussels sprouts offer unique health benefits due to their sulfur-containing compounds.

While whole fruits and vegetables are always best, if you do opt for juice, make sure it’s 100% juice with no added sugar. Even better, make your own juice at home so you can control the ingredients and ensure no added preservatives or artificial flavors. You can also try blending whole fruits and vegetables into a smoothie, which retains the fiber and other nutrients that are lost in the juicing process.