5 vegetables that you should never peel

The peel and skin of vegetables are often rich in antioxidants, fiber and other essential nutrients. We, on the other hand, peel off the skin without hesitation. However, discarding the skin of certain vegetables can deprive you of the overall nutritional value of the vegetable. Come, let us tell you about vegetables that should not be peeled.

Vegetables that should never be peeled

Vegetables are an essential part of a healthy diet because they are full of nutrients needed to nourish your body and maintain good health. And the skin of certain vegetables contains a treasure trove of essential nutrients. Therefore, instead of peeling vegetables, check out what Divya Gopal, Consultant Dietitian and Nutritionist at Motherhood Hospitals, Banashankari, Bengaluru, tells Health Shots about the health benefits of eating a few vegetables with peels.

Here are 5 vegetables that ideally should not be peeled before eating them:

1. Potatoes

Potatoes are a staple in Indian recipes and their skins are a rich source of fiber, vitamins and minerals. They contain more potassium than the flesh, which is essential for heart health and muscle function. In fact, potato skin is also loaded with iron, which helps support red blood cell function. Therefore, leaving the potato skins on not only adds a delicious texture but also increases the nutritional content. Make sure to scrub them well to remove all the dirt before cooking.

The potato can be used with its skin! Image courtesy: Adobe Stock

2. Carrots

The skin of the carrot is completely safe for consumption and, in fact, beneficial. Gopal says, “It is fine and edible and packed with several nutrients, including antioxidants, vitamins C, B3, dietary fiber and phytonutrients. » These nutrients are known for their immune-enhancing properties and their role in maintaining healthy skin and vision. The beta-carotene content that gives carrots their bright orange color contributes to better digestion and general well-being.

Read also : 5 fruits that we tend to peel, but we shouldn’t!

3. Cucumbers

Yes, you should also eat cucumber, with its skin. Cucumber peels are packed with fiber, vitamins and minerals, including vitamin K, which is essential for blood clotting and bone health. “It is also a source of silica, a compound that supports healthy skin, hair and nails. Include cucumber skins in your salads or snacks for an extra nutritional punch and to stay hydrated,” says Gopal.

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4. Eggplant

The skin of eggplants is a rich source of a powerful antioxidant called nasunin which helps protect brain cells from oxidative stress. It also provides dietary fiber which aids digestion and provides a feeling of fullness. When preparing dishes like eggplant parmesan or grilled eggplant, keep the skin intact to maximize its health benefits.

baingan recipes
Eat it with its skin on for added benefits. Image provided by: Shutterstock

5. Zucchini

The flesh and skin of zucchini provide a host of health benefits, such as improved digestion, improved mood, and bone formation. Its skin is a fantastic source of dietary fiber, vitamin C and potassium. The skin also adds a nice texture to various dishes. Whether you sauté, grill, or bake zucchini, leaving the skin on is a great way to increase its nutritional value.

Now you know which vegetables you should never peel. But make sure that before eating or using these vegetables for cooking, you wash them thoroughly to remove dirt and pesticides!

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