Maximize Nutrition: Keep the Peel on These 5 Vegetables

In our quest for a healthy diet, we often overlook the hidden treasures found in the peel of certain vegetables. The skin and peel of vegetables are often abundant in antioxidants, fiber, and other essential nutrients, yet many of us habitually discard them without a second thought. Let’s shed some light on the vegetables you should never peel, so you can make the most of their nutritional content.

Vegetables are a fundamental part of a balanced diet, providing the nutrients our bodies need to thrive and maintain good health. Among these essential nutrients, the peel of some vegetables holds a trove of health benefits. Divya Gopal, a Consultant Dietitian and Nutritionist at Motherhood Hospitals in Banashankari, Bengaluru, shares insights into the advantages of consuming vegetables with their peels intact.

Here are five vegetables that you should consider not peeling before including them in your meals:

1. Potatoes:

• The skin of potatoes is a rich source of fiber, vitamins, and minerals.
• It contains more potassium than the flesh, crucial for heart health and muscle function.
• Potato skin is loaded with iron, supporting red blood cell function.
• To enjoy these benefits, make sure to thoroughly clean the skin to remove any dirt before cooking.

2. Carrots:

• Carrot skin is not only safe to eat but also highly beneficial.
• It is thin, edible, and packed with antioxidants, vitamin C, B3, dietary fiber, and phytonutrients.
• These nutrients boost the immune system and contribute to healthy skin and eyesight.
• Beta-carotene in carrots aids digestion and overall well-being.

3. Cucumbers:

• The peel of cucumbers is a treasure trove of fiber, vitamins, and minerals, including vitamin K.
• Vitamin K is essential for blood clotting and bone health.
• Cucumber skin also contains silica, promoting skin, hair, and nail health.
• Include cucumber skins in your salads or snacks for added nutrition and hydration.

4. Eggplants:

• Eggplant skin contains nasunin, a potent antioxidant that safeguards brain cells from oxidative stress.
• It provides dietary fiber for digestion and a feeling of fullness.
• Keeping the skin intact in dishes like eggplant parmesan maximizes its health benefits.

5. Zucchini:

Now that you know which vegetables to leave unpeeled, remember to wash them thoroughly before use to remove any dirt or pesticides. By preserving the peels of these vegetables, you can elevate both the flavor and the nutritional content of your meals.”