7 Vegetables you shouldn’t peel before eating to get the most nutrients
Apr 17, 2024
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Potatoes
Potato skins are rich in fiber, vitamins (particularly vitamin C and potassium), and antioxidants. Leaving the skin on when cooking potatoes adds texture and nutrients to dishes like mashed potatoes, roasted potatoes, or baked potatoes.
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Carrots
Carrot skins are thin and tender and can be eaten without peeling. They contain additional fiber and nutrients, including antioxidants like beta-carotene. Just be sure to wash them thoroughly before eating.
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Cucumbers
Cucumber skins are edible and contain fiber, vitamins (such as vitamin K), and antioxidants. They can add texture and colour to salads or sandwiches. However, if the cucumber has a wax coating, it's best to peel or wash it thoroughly.
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Zucchini and Summer Squash
The skin of zucchini and summer squash is soft and can be eaten without peeling. It provides additional fiber and nutrients like vitamins A and C. These vegetables are often sliced and grilled or used in stir-fries with the skin intact.
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Eggplant
The skin of the eggplant is edible and contains fiber and antioxidants. Leaving the skin on adds texture and colour to dishes like grilled eggplant, ratatouille, or eggplant parmesan.
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Beets
Beet skins are thin and tender when cooked, so they can be eaten without peeling. They contain fiber, vitamins, and minerals, including folate and manganese. Just be sure to scrub them well before cooking to remove any dirt.
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Sweet Potatoes
Sweet potato skins are nutritious and rich in fiber, vitamins (such as vitamin A), and antioxidants. Roasting or baking sweet potatoes with the skin on preserves their nutrients and adds flavour and texture to dishes.
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Radishes
Radish skins are edible and contain fiber and antioxidants. They add a peppery flavor and crunch to salads and other dishes. Just be sure to wash them thoroughly before eating.
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