If you’re not a big fan of cooking, this is probably good news. Most fruits and vegetables not only don’t need to be peeled before cooking or eating; shouldn’t Peel off most of the skin.
Several studies over the years have shown that the skin of the skin fruits and vegetables Contains many nutrients.
“Peels are a good source of many vitamins and minerals, especially vitamin C, vitamin K, and B vitamins,” he says. amy braganinia board-certified oncology nutrition specialist and spokesperson for the Academy of Nutrition and Dietetics.
Plant nutrients keep you healthy
Nutrients found in plants are collectively called phytochemicals, says Debbie Fetter, a researcher and assistant professor of nutrition at the University of California, Davis.
You’ve probably heard of some of them, including beta-carotene, flavonoids, isoflavones, and polyphenols. The list is long. Phytochemicals are part of the immune system of the plants we eat and help keep them healthy by protecting them from viruses, bacteria, and fungi.
Eating plants releases these phytochemicals. Helps maintain your health. Many of them have antioxidant and anti-inflammatory properties and may protect against many diseases, from cardiovascular disease to cancer, obesity and diabetes. For some people, it may help counteract the effects of aging, such as cognitive decline and reduced motor skills.
Fibers and the microorganisms they feed on
The nutrients in peels also help increase the diversity of your gut microbiome. science has discovered It plays an important role in your overall health. These nutrients also contribute to your health, Fetter explains, because they can feed the good bacteria and outcompete the harmful ones.
Fiber is another important reason to eat the skin. Most people don’t get enough, Fetter says. And that’s the problem. Dietary fiber does more than just keep you regular (although this is very important). Soluble fiber has a gel-like effect that captures some of the cholesterol from your diet and traps it in your stool.
Cholesterol then leaves the body in the stool and ultimately doesn’t reach the bloodstream, where it can increase your risk of heart attack and stroke. Fiber also makes you feel full, so you’re less likely to overeat and reduce your risk of obesity. In addition, the fiber in your diet slows the absorption of carbohydrates and prevents the rise in blood sugar levels that can lead to diabetes.
However, there is a warning about fibers. If you’re not eating much fiber, don’t start eating six salads a day, says Braganini. Your digestive system won’t be happy.
“I always recommend increasing your fiber intake slowly, rather than all at once,” she says. Give your body time to get used to the new menu. Don’t worry; if you keep going slowly, your body will eventually start to like your new high-fiber diet.
read more: It doesn’t take long to reset your gut health with a few lifestyle changes
But what about pesticides?
Some people peel fruits and vegetables to remove pesticide residue. Braganini says that’s not necessary.
It is enough to wash thoroughly with fresh water and, if necessary, rub with a vegetable brush. Either way, she says the benefits of eating the skin outweigh the risks from pesticide residue.
Learn more about how to eat healthy and check out ideas for delicious ways to add healthy nutrients to your diet at bargain prices. EatRight.org. And don’t peel fruits and vegetables. It contains a lot of good nutrients.
read more: What you need to know before spraying pesticides in your garden
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our writers are discovermagazine.com We use peer-reviewed research and high-quality sources in our articles, and our editors review them for scientific accuracy and editorial standards. Check out the following sources used in this article.
Avery Hart is a freelance science journalist. In addition to her contributions to Discover, she is a regular contributor to a variety of outlets, both print and online, including her National Geographic, Science News Explores, Medscape, and WebMD. She is the author of Bullet With Your Name on It: What You Will Both Die From and What You Can Do About It (Clerisy Press 2007), as well as several other books for young readers. Avery entered the world of journalism during her college years, writing for the school newspaper and editing the student nonfiction magazine. Although she writes about all areas of science, she is particularly interested in neuroscience, the science of consciousness, and AI, interests she developed while earning a degree in philosophy.
