Nutritionist names fruits and vegetables that do not need to be peeled

To increase the amount of healthy substances in your diet, you should avoid peeling foods such as apples, peaches, pears, kiwi, or cucumbers.

According to nutritionist Malina Malkani, the peel of fruits and vegetables usually contains a lot of antioxidants, fiber, vitamins, and minerals. If left unpeeled, they can contain 33% more fiber than when peeled. In addition, the level of antioxidants in fruit peel is 328 times higher than in meat, according to thehealthy.com.

Cherries and grapes

It is better to eat cherries and grapes with the skin on, as it contains many useful and nutritious substances. This is especially true for grapes, as their skin contains the highest amount of antioxidants.

Pears, peaches, and plums

Their top layer is rich in fiber, nutrients, and antioxidants. A study published in the journal Nutrition Research showed that peeling a peach reduces the amount of antioxidants by 13-48%.

Apples and apricots

Apples are one of those fruits that should not be peeled in particular. Their skin contains insoluble fiber, vitamins C and A, and the flavonoid quercetin. However, despite this, they can have high levels of pesticides. Therefore, it is necessary to wash them well or buy only organic products.

Kiwi and cucumbers

Kiwi peel is edible. It contains a lot of vitamin C, and its consumption triples the amount of fiber. As for cucumbers, the peel is high in vitamin K, fiber, and potassium. However, they may have a certain waxy layer, so it is necessary to rinse them thoroughly and use paper towels to wipe them well.

Eggplant and zucchini

The peel of these vegetables is the place with the most nutrients. Eggplant also has additional fiber, flavonoids, and magnesium. Another reason why they don't need to be peeled is that they are made up of water (zucchini is 95% water and eggplant is 92% water).

Potatoes

Potato peels contain fiber, iron, vitamin C, potassium, and folate. Instead of getting rid of these nutritional benefits, use a vegetable brush to gently scrub the potatoes before cooking.

Citrus fruits

The peel of citrus fruits, such as lemons, limes, and oranges, is edible when cooked or zested. Oranges and other citrus fruits are among the best foods rich in antioxidants.