5 Vegetables you should never peel, there are more nutrients in the peel of these vegetables,

5 Vegetables you should never peel


Vegetables are a great source of nutrients, which are very beneficial for overall health. The more important a vegetable is, the more important is their peel.

According to Malina Malkani, MS, RDN, CDN, creator of The Volitarian Lifestyle, the skin/peel of vegetables generally contains more antioxidants, fiber, and vitamins than non-veg And are a source of vitamins and minerals.

Peeled vegetables can contain up to 33 percent more fiber than unpeeled vegetables. On the other hand, if we talk about fruits, then the level of antioxidants in fruit peels can be 328 times higher than the amount of antioxidants found in non-veg.

Although I agree that the vegetable peel may not taste delicious. But still it boosts metabolism, controls blood pressure, improves eyesight and gives many health benefits.

According to research, eating the peel of some vegetables can have many health benefits. So today in this article I will tell you about those vegetables, whose peel is very beneficial to consume.

Tip: Only the skins of organically grown vegetables are edible. Because most vegetables are sprayed with pesticides and other chemicals, which harm health.

  1. potato
    5 Vegetables you should never peel

Most of us throw away potato peels, but very few know that it is rich in nutrients like iron, calcium, potassium and magnesium. It helps in boosting metabolism and helps in controlling blood sugar.

Being an antibacterial agent, potato peel is also good for your skin. It also helps in preventing cancer.

According to the Linus Pauling Institute, four potato peels contain 628 milligrams of potassium, which is 13% of the daily recommended intake of potassium.

The iron found in these potato peels promotes the function of red blood cells which is important for carrying oxygen to different parts of the body.

There are benefits to eating potato peels, but avoid consuming potatoes made with high fat and spices in restaurants. Otherwise, they increase the amount of extra fat and sodium in the body.


  1. Tomato5 Vegetables you should never peel

In most homes, the vegetable is prepared or consumed by removing the hard skin of tomatoes. While doing so should be avoided. Tomato skin has a high concentration of the flavonoid naringenin, which reduces inflammation and protects against certain diseases.

However, more research is still needed on this. Other research also shows that cooking tomatoes with the skin increases the availability of certain nutrients.

 3. Sweet PotatoSweet Potato

By eating the peel of sweet potatoes, the amount of nutrients such as fiber, beta-carotene, vitamin C, vitamin E, folate, potassium and iron in the diet increases. The taste of sweet potato peel is good and it can be eaten easily.

Beta-carotene found in its peel is an antioxidant, which is converted into vitamin A in the body. It helps in improving eyesight as well as building a healthy immune system.

A medium-sized peel of sweet potato contains 542 milligrams of potassium. Both Vitamin C and Vitamin E present in it are antioxidants, which protect against many diseases by improving the immune system.

  1. Pumpkin

Pumpkin is technically a fruit. But it is eaten as a vegetable. Iron, vitamin A, potassium are found in very high amounts in its skin. Therefore, consuming it is also very beneficial.

In many homes, pumpkin is made without peeling. The skin of the pumpkin is a bit thick, so it can be easily consumed when the pumpkin is soft or when it is being boiled.

  1. Eggplant

Eggplant contains antioxidants that strengthen the brain cells. If you eat it in more quantity then your weight will also be less.


Conclusion: Now you must have understood how beneficial it is to eat peels along with which vegetables. So, what is the delay? Instead of eating the above vegetables after peeling them, cook them with peels and eat them. So that it can get its benefits in sufficient quantity.

You can also consult a doctor for more information. For more health related information click here…


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