Fresh fruits are good for both physical and mental wellness. Isn’t this the most common recommendation that we are often given?
Knowing this fact, we gorge on our favourite fruits but do we know the right way to eat fruits? Some fruits may lose their nutrition value when peeled.
Here we are listing a few fruits that should be consumed without peeling:
1. Apples
Famous among all and favourite of many, this fruit is enriched with antioxidants and phytonutrients. Not many of us are aware that apples should be consumed with its skin. The antioxidant property of apple skin helps in fighting against Alzheimer’s disease and other degenerative problems. Its skin also contains most of the fibre and vitamins, which are essential for our health. Apple skin contains compounds called triterpenoids, which decreases the risk of cancer.
2. Pears
If you are peeling its edible skin, then you are losing its fibre and nutrition too. The skin is full of valuable nutrients and the skin holds half of the dietary fibre. Its skin also contains antioxidant and anti-inflammatory phytonutrients, so it is best not to peel the skin.
3. Cucumber
Peeled cukes contain less calcium, magnesium, phosphorous, potassium, vitamin A, and vitamin K compared to their fully intact counterparts. Also, almost all of the cucumber’s fiber is gotten from the peel as the inner flesh is mostly water.
4. Plums
5. Kiwis
We like it peeled but the kiwifruit skin is also edible. Its skin makes this nutrient-dense fruit even more nutritious. Eating the kiwifruit along with the skin also triples the fiber intake. As its skin preserves much of the vitamin C content, it should be consumed without peeling.
6. Eggplant
Eggplant skin is full of an antioxidant known as nasunin. The compound hasn’t been extensively studied on its own, but one animal research recommends that it could be vital in maintaining healthy brain tissue. Also, nasunin is part of a larger family of another oxidant called flavonoids and the more flavonoids you consume, the less likely you are to add more wean right over time.
7. Grapes
Grapes skins are where you’ll find all of the red grape is resveratrol, the phytochemical that seems to be beneficial to the health of your heart and brain, and that’s been shown to slow the development of cancer.
8. Mangoes
The mango skin contains properties which help in burning fat and reduces the production of fat cells. A mango’s peel also contains carotenoids, polyphenols, omega-3, omega-6 and polyunsaturated fatty acids that help in fighting cancer, diabetes and heart diseases. One can eat the skin of a mango raw or cooked along with the insides. Another way to eat both flesh and skin is to prepare pickle.
Remember, the key rule is that if you are not peeling the skin of these fruits, you should thoroughly wash them.
