There is a common belief that the skin is removed before eating fruits or vegetables. There is a perception that it is healthy and hygienic to eat after removing the skin for various reasons, such as foreign substances that have been deposited in the distribution process and pesticides remaining on the skin. However, in the case of certain foods, not only the kernels but also the skins contain a large amount of beneficial nutrients in the body such as antioxidants. So, today, let’s check out some of the foods that are more effective when consumed with the peel.
Fruit and Veggie Skins You Can Eat And That’s Good
The first good food to eat with the peel is apples. The peel of an apple contains as many nutrients as the kernel, including polyphenol-based components, cellulose, and ursolic acid. First, polyphenols with excellent antioxidant power not only remove harmful free radicals from the body, but also inhibit the accumulation of visceral fat, helping to prevent obesity and metabolic syndrome that causes overweight. In addition, it is said to be effective in preventing constipation and smooth bowel movements by promoting intestinal motility by cellulose, a type of insoluble dietary fiber. In addition, ursolic acid is known to have beneficial effects in increasing muscle and activating brown fat called good fat. It is said that the pesticides on the peel of apples are removed by soaking them in water for 1 minute and then washing them thoroughly.
2. Sweet Pumpkin
Sweet pumpkin, characterized by its high sugar content and soft texture, is a food used in various dishes such as steamed rice, porridge, soup, and salad. Beta-carotene, minerals such as potassium, dietary fiber, and vitamins are abundant, so it is excellent for excreting waste products and removing swelling.
It is said that eating both the kernel and the skin of this sweet pumpkin is more effective. The skin of sweet pumpkin contains a large amount of phenolic acid, which has been known to have various actions such as preventing aging, preventing cardiovascular disease, and reducing the risk of cancer.
Potatoes, which are eaten steamed and used as a main ingredient in various dishes and processed foods, are also said to be one of the foods with more effective health benefits when eaten with the peel. In particular, the content of iron and zinc is said to be abundant enough to contain about 70% of the total content of potatoes. Potato peels also contain dietary fiber, vitamin C, and vitamin B group components. If you steam whole potatoes without removing the skins or cook them, you can get the results to further enhance the effects you get from eating potatoes.
4. Sweet Potato
It is said that sweet potatoes, the representative food of bulbs along with potatoes, are also considered good food if eaten with the skin. The skin of sweet potatoes is said to contain a large amount of excellent antioxidants such as beta-carotene and vitamin C. Therefore, like the potatoes mentioned above, if they are steamed or cooked without removing the skin, more effective nutrition is possible. Vitamin C has the property of being lost by heat, but vitamin C in sweet potatoes has the advantage that the amount of vitamin C lost is small even when heated by starch.
Grapes are rich in polyphenols such as resveratrol and anthocyanin, as well as various vitamins, minerals, and organic acids. The skin of grapes also contains a large amount of resveratrol, a key ingredient, which protects cells and tissues from excess free radicals and helps reduce the risk of cancer by inhibiting abnormal cell proliferation. In addition, resveratrol is also involved in the activity of the citrusin gene, known as the longevity gene, and has a beneficial effect in slowing down the aging process. Therefore, when consuming grapes, it is recommended to consume not only the kernels but also the skins. Since grape skins have a slightly bitter taste and chewy texture, it can be difficult to consume, so it is said to be a good way to eat them. If you grind it like this, you can get a better effect because you can eat not only the kernels and grape skins, but also the grape seeds that have beneficial effects on the body.
Cucumber, which is consumed a lot in summer, with its rich moisture content and unique cool and crunchy texture, is also a food that has a better effect when eaten with the peel. The peel of cucumber contains various components such as eraterin and silicon, which helps to discharge heavy metals and chemicals accumulated in the body, and helps digestion and absorption of various vitamins and minerals. Cucumber peel also contains vitamin C, an excellent antioxidant, which is known to have beneficial effects on immunity and anti-aging.
In addition to the various foods mentioned above, carrots, which are often used as an ingredient in various dishes, are also good food if eaten without removing the skin. Carrots are rich in beta-carotene, which is converted to vitamin A during the process of absorption into the body, which is excellent for strengthening immunity, improving eyesight, and preventing adult diseases. Since the peel of carrots also contains a lot of beta-carotene, it is recommended to wash the peel as much as possible before consuming.
In addition, eggplant peel also contains a lot of phytonutrients, a plant physiologically active substance, which is said to have a beneficial effect in preventing cell damage and aging. In addition, the shell of shrimp also contains a large amount of various components such as chitin and collagen. If the shrimp shells are hard and difficult to eat, you can fry the shrimp or dry the shrimp shells and grind them into powder and add them as an additive to cooking.