Avoid peeling these 5 vegetables to fully enjoy their nutritional advantages

Many vegetables come with a wealth of antioxidants, fiber, and vital nutrients in their skins and peels. Regrettably, we often discard these nutrient-rich outer layers without much consideration. However, removing the peel from certain vegetables can mean missing out on the overall nutritional benefits they offer. Let’s explore the vegetables that are best enjoyed with their peels intact.

Vegetables you should keep unpeeled Vegetables are an integral component of a healthy diet, brimming with essential nutrients that nurture your body and promote well-being. Some vegetables hold a treasure trove of vital nutrients in their peels. Instead of peeling them, discover from Divya Gopal, Consultant Dietitian and Nutritionist at Motherhood Hospitals, Banashankari, Bengaluru, the health advantages of consuming these vegetables with their peels.

Here are 5 vegetables you should refrain from peeling:

1. Potatoes Potatoes are a staple in Indian cuisine, and their skins are teeming with fiber, vitamins, and minerals. They contain more potassium than the flesh, which is crucial for heart health and muscle function. In addition, potato skin is a great source of iron, promoting red blood cell function. Retaining the skin not only enhances the texture but also elevates the nutritional value. Be sure to thoroughly clean them to remove any dirt before cooking.
2. Carrots The skin of carrots is not only safe to eat but also beneficial. Gopal notes, “It is thin and edible and packed with several nutrients, including antioxidants, vitamin C, B3, dietary fiber, and phytonutrients.” These nutrients are renowned for their immune-boosting qualities and their contribution to healthy skin and eyesight. The beta-carotene responsible for the vibrant orange color of carrots aids digestion and overall well-being.
3. Cucumbers Yes, you should consume cucumbers with their peel. Cucumber peels are rich in fiber, vitamins, and minerals, including vitamin K, crucial for blood clotting and bone health. Gopal adds, “It is also a source of silica, a compound that supports skin, hair, and nail health. Incorporate cucumber skins into your salads or snacks for an added nutritional boost and to stay hydrated.”
4. Eggplants The skin of eggplants is a valuable source of nasunin, a potent antioxidant that safeguards brain cells against oxidative stress. It also provides dietary fiber, aiding digestion and providing a sense of fullness. Whether you’re preparing dishes like eggplant parmesan or grilled eggplant, keeping the skin intact maximizes its health benefits.
5. Zucchini Both the flesh and peel of zucchini offer numerous health benefits, including improved digestion, mood, and bone health. Their skins provide dietary fiber, vitamin C, and potassium. The skin’s texture also enhances various dishes, whether you’re sautéing, grilling, or baking zucchini, leaving the skin on is an excellent way to elevate its nutritional worth.

Now that you’re acquainted with the vegetables that should remain unpeeled, remember to wash them thoroughly before consumption or use in cooking to remove any dirt and pesticides.