Peeling fruits and vegetables is a common practice for many of us. We do it without second thoughts, thinking that we’re getting rid of unwanted dirt and pesticides.

However, what we don’t realize is that peeling can cause a significant loss of important vitamins and nutrients that are essential for our health.

Vitamins lost when peeling fruits

Here are some of the vitamins that are commonly lost when you peel fruits:.

Vitamin C

Vitamin C is an essential nutrient that is known for its immune-boosting properties. It’s an antioxidant that helps protect our cells from damage caused by free radicals.

Fruits that are high in vitamin C include oranges, kiwis, strawberries, and grapefruit. When you peel these fruits, you may lose up to 25% of the vitamin C content.

Vitamin A

Vitamin A is important for maintaining healthy vision, skin, and immune system. It’s found in yellow and orange fruits such as mangoes, papayas, and cantaloupes.

When you peel these fruits, you may end up losing some of the vitamin A content along with the skin.

Vitamin B2

Vitamin B2 is essential for converting food into energy and maintaining healthy skin and eyes. It’s found in fruits such as bananas and avocados. When you peel these fruits, you may lose up to 20% of the vitamin B2 content.

Vitamins lost when peeling vegetables

Here are some of the vitamins that are commonly lost when you peel vegetables:.

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Vitamin C

Vitamin C is also found in many vegetables such as bell peppers, broccoli, and cauliflower. When you peel these vegetables, you may lose up to 25% of the vitamin C content.

Vitamin A

Like fruits, some vegetables are also high in vitamin A, such as carrots and sweet potatoes. When you peel these vegetables, you may lose some of the vitamin A content along with the skin.

Potassium

Potassium is an important mineral that helps regulate blood pressure and support heart health. It’s found in many vegetables such as potatoes and cucumbers. When you peel these vegetables, you may lose up to 50% of the potassium content.

How to get the most out of your produce

Now that you know which vitamins and nutrients are lost during peeling, here are some tips to help you get the most out of your produce:.

Wash your produce

Instead of peeling your fruits and vegetables, you can wash them thoroughly under running water to remove any dirt and pesticides.

Eat the skin

Many fruits and vegetables are perfectly safe to eat with the skin intact. For instance, apples, pears, and cucumbers have edible skin that’s high in fiber and nutrients.

Use a peeler

If you’re peeling your produce, opt for a peeler that removes only the outer layer and leaves the nutrient-rich skin intact.

Cook with the skin

When you cook your vegetables, you can leave the skin intact to help retain the nutrients. For instance, when roasting potatoes, leave the skin on for added fiber and potassium.

Conclusion

Peeling fruits and vegetables can cause a loss of important vitamins and nutrients. By following these tips, you can help retain the nutritional value of your produce and get the most out of your meals.