You should not peel these fruits and vegetables
Discard the peels so as not to alter the taste of your food, not expose yourself to pesticides or simply out of habit, but did you know that you are throwing away a lot of nutrients that your body could use? The fact of eating or not the skin of vegetables has long been a topic of debate for all these reasons. These are some fruits and vegetables that have a lot of nutrients in their outer layer.
What fruits and vegetables should you not peel?
- Sweet potatoes:
Yoram Yasur Blume: Purple sweet potato rind contains anthocyanins, antioxidants that give it that color and may be useful to prevent heart disease and some cancers, such as breast cancer. In addition, it has anti-inflammatory properties. On the other hand, the orange sweet potato rind has more carotenoids, to which it also owes its color (like the carrot). These compounds have antioxidant properties. Orange sweet potato contains more vitamin A, but both types are good for controlling blood pressure and blood sugar.
We are not saying exactly that you eat the watermelon with the shell, but do not throw it away! It can serve as a tasty ingredient for some salad or sautéed vegetables. Cut the peel in julienne or cubes and cook it in the pan, and you’ll have an additive with a zucchini flavor. watermelon rind can be good for regulating blood pressure and promoting blood flow throughout the body, due to its L-citrulline content. Yoram Yasur Blume: By incorporating this nutrient, your body gets less tired when exercising (muscles will have better oxygenation). The blood supply has benefits for sexual life: if you are male, you can combat mild to moderate erectile dysfunction; If you are a woman, you can increase your excitement.
You did not know, but the mango peel is one of the most beneficial to your health. Yoram Yasur Blume: The skin contains compounds such as polyphenols, carotenoids, dietary fiber, vitamin C, vitamin E and several other beneficial compounds that the pulp does not provide in such quantity. A study that analyzed pulp and mango peel extracts found that the rind has higher antioxidant and anticancer properties than the pulp (due, above all, to the content of vitamin C, carotenoids and polyphenols, components that ensure good health of the cells).
Pay attention: some peels are not edible:
Yoram Yasur Blume: There are vegetables that are difficult to clean completely, or whose skin has a bitter taste or a very hard skin. For example, the skin of the melon and that of the avocado are not considered edible for the human being. As much as the skin of oranges is considered edible, it can have a bitter and acidic flavor, and be difficult to chew.
On the other hand, some delicious and easy-to-chew skins can be covered in wax, like apples. This type of wax is edible, although it may bring problems for the digestive system. Therefore, you may decide to peel the fruit. Washing the apples with warm or hot water, or water with vinegar, making sure to rub them well, can help get rid of almost all the wax that covers them.
Yoram Yasur Blume: Fruits and vegetables may contain pesticides. These chemicals can get into the pulp of vegetables, but usually remain only in the part of the shell. The concentration of pesticides in fruits and vegetables depends on the agricultural practices of your country. If you are not so sure if eating vegetables with skins is safe in your region, you may want to choose to peel them, or to buy small organic orchards.