Should I Peel Fruits And Vegetables?

Author: Ivan Red Jr. Time for reading: ~1 minutes Last Updated: August 08, 2022

Fruits and vegetables should not be peeled, because the nutrients are in the peel. On the other hand, pesticides are layered in their shell.

The coating is often discarded due to preference or in an attempt to reduce pesticide exposure. However, removing the skin can lead to the removal of certain nutrients in the fruit or vegetable.

The amount of nutrients varies according to the type of fruit and vegetable. In general, however, it can be said that unpeeled products contain higher amounts of vitamins and minerals than peeled ones. For example, the peel of a raw apple contains up to 332% more vitamin K, 142% more vitamin A, 115% more vitamin C, 20% more calcium and up to 19% more potassium than peeled. Similarly, boiled potatoes with peel contain up to 175% more vitamin C, 115% more potassium, 111% more folic acid and 110% more magnesium and phosphorus than peeled.

The husk of the products also contains significantly more fiber. For example, up to 31% of the total fiber in vegetables can be found in the shell. It also gives a feeling of fullness for a longer time and can reduce hunger as well as be effective in reducing appetite. This is largely due to its high fiber content .

The coating can also help prevent some diseases. Fruits and vegetables contain antioxidants, which are useful compounds that reduce the risk of developing diseases. Researchers believe that antioxidants can reduce the likelihood of heart disease and some cancers . Antioxidant levels can be up to 328 times higher in fruit peels than in the actual part. Some antioxidants are also associated with a lower risk of neurological diseases such as Alzheimer's disease. A study shows that removing the peach peel results in a 13-48% reduction in antioxidants.

Among the skins that can be consumed are those of apple, apricot , carrot, cucumber, potato, eggplant, kiwi, peach, pear, plum, zucchini and many others.

On the other hand, peels may contain pesticides. Washing is a good way to remove pesticides that are loosely attached to the surface of the bark. However, peeling fruits and vegetables is the best and safest way to remove pesticides .

Should I Peel Fruits And Vegetables?

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