Nutrition

10 fruits and vegetables that retain their nutrients with peel intact

Want to eat fruits and vegetables with maximum nutrition value? Here are 10 fruits and vegetables that retain their nutrients with peel intact by Cassandra Andrus
Estimated reading time: 3 min 19 sec
10 fruits and vegetables that retain their nutrients with peel intact Photo by Laker on Pexels

Eating fruits and vegetables is important for maintaining a healthy diet. They provide essential vitamins, minerals, and fiber that our body needs.

However, many of us tend to peel off their skin thinking it is not edible, but the peel of many fruits and vegetables is rich in nutrients, which can benefit our health in many ways. Here are 10 fruits and vegetables that retain their nutrients with the peel intact:.

Bananas

Bananas are a popular fruit that is rich in potassium, magnesium, Vitamin C, and Vitamin B6. The peel of the banana contains more fiber than the flesh, which can work wonders for the digestive system.

Eating bananas with the peel unpeeled can also lower cholesterol levels in the body.

Carrots

Carrots are a root vegetable that is rich in Vitamin A, potassium, and fiber. The skin of the carrot is packed with antioxidants that help fight free radicals in the body.

Eating carrots with its skin intact can also help to improve eyesight and reduce the risk of developing cataracts.

Cucumbers

Cucumbers are a low-calorie vegetable that is mostly water. The skin contains high levels of Vitamin K, which aids in blood clotting, and Vitamin C, which helps improve skin health.

Eating cucumbers with the skin intact also helps to reduce the risk of developing cardiovascular diseases.

Eggplants

Eggplants are a nutrient-dense vegetable that contains fiber, potassium, and many other vitamins and minerals. The skin of the eggplant contains nasunin, which is an antioxidant that protects against cellular damage and can improve brain function.

Eating eggplants with their skin can also help to reduce the risk of developing type 2 diabetes.

Grapes

Grapes are a popular fruit that is high in Vitamin C, fiber, and antioxidants. The skin of the grapes contains a compound called resveratrol, which has anti-inflammatory properties and can help to lower blood pressure.

Eating grapes with its skin intact also helps to reduce the risk of developing certain types of cancer.

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Apples

Apples are a delicious fruit that is high in fiber, Vitamin C, and antioxidants. The skin of the apples contains quercetin, which is an antioxidant that helps reduce inflammation and can improve brain function.

Eating apples with the skin can also help to improve digestive function.

Kiwi

Kiwis are a nutrient-dense fruit that are high in Vitamin C, fiber, and potassium. The skin of the kiwi is rich in flavonoids, which can reduce the risk of developing asthma and other respiratory problems.

Eating kiwis with the skin can also improve digestive health and reduce the risk of developing colon cancer.

Potatoes

Potatoes are a staple food item that is high in potassium, Vitamin C, and fiber. The skin of the potatoes contains an abundance of nutrients, including iron, calcium, and Vitamin B6.

Eating potatoes with the skin intact can also help to reduce the risk of developing type 2 diabetes and certain types of cancer.

Sweet Potatoes

Sweet potatoes are a nutrient-dense root vegetable that is high in fiber, Vitamin A, and potassium. The skin of the sweet potatoes is rich in antioxidants, which can help to fight off free radicals and reduce inflammation.

Eating sweet potatoes with the skin intact can also improve digestive health and reduce the risk of developing high blood pressure.

Tomatoes

Tomatoes are a delicious fruit that is high in fiber, Vitamin C, and potassium. The skin of the tomatoes is rich in lycopene, which is an antioxidant that can reduce the risk of developing certain types of cancer.

Eating tomatoes with the skin can also help to improve digestive function and reduce the risk of developing cardiovascular diseases.

Conclusion

Peeling off the skin of fruits and vegetables can lead to a loss of nutrients, fiber, and antioxidants that can benefit our health. By eating fruits and vegetables with their skin intact, we can reap the maximum health benefits that they have to offer.

Try incorporating these 10 fruits and vegetables into your diet with the skin unpeeled and see how your body responds!.

Disclaimer: This article serves as general information and should not be considered medical advice. Consult a healthcare professional for personalized guidance. Individual circumstances may vary.

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