Stop Peeling These 5 Vegetables or You’ll Lose Their Benefits

Just like some fruits you should never peel, there are also some vegetables you shouldn’t peel. Otherwise, you will lose your benefits.

The skin and skin of vegetables are often abundant in antioxidants, fiber and other essential nutrients. We, on the other hand, peel off the skin without thinking twice. However, throwing away the skin of certain vegetables can deprive you of the vegetable’s overall nutritional content. Come, let us tell you about the vegetables you should not peel.

Vegetables you should never peel

Vegetables are an essential part of a healthy diet as they contain nutrients necessary to nourish the body and maintain good health. And the skin of some vegetables contains a treasure trove of essential nutrients. So, instead of peeling vegetables, learn what Divya Gopal, consultant nutritionist and nutritionist at maternity hospitals, Banashankari, Bengaluru, tells Health Shots about the health benefits of eating some vegetables with peels.

Here are 5 vegetables that you ideally shouldn’t peel before eating:

1. Potatoes

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

Potatoes can be used with their skins! Image courtesy: Adobe Stock

2. Carrots

Carrot skin is completely safe to eat and, in fact, beneficial. Gopal says, “It is thin and edible and contains several nutrients including antioxidants, vitamin C, B3, dietary fiber and phytonutrients. These nutrients are known for their immune-boosting properties and their role in maintaining skin and vision health. The beta-carotene content that gives carrots their vibrant orange color helps improve digestion and general well-being.

Read too: 5 fruits you tend to peel, but shouldn’t!

3. Cucumbers

Yes, you should also eat cucumber, with the skin on. Cucumber peels are rich in fiber, vitamins and minerals, including vitamin K, essential for blood clotting and bone health. It is also a source of silica, a compound that helps the health of skin, hair and nails. Include cucumber peels in your salads or snacks for an extra nutritional boost and to stay hydrated, says Gopal.

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4. Eggplants

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

Eat it with the skin for additional benefits. Image courtesy: Shutterstock

5. Zucchini

Both the pulp and skin of zucchini offer a multitude of health benefits, such as better digestion, improved mood and bone building. Their peels are a fantastic source of dietary fiber, vitamin C and potassium. The skin also adds a pleasant texture to many dishes. Whether you’re sautéing, grilling, or roasting zucchini, leaving the skin on is an excellent way to increase its nutritional value.

So, now you know which vegetables you should never peel. But be sure to wash them well before eating or using these vegetables for cooking to remove dirt and pesticides!

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