In the most frequented supermarkets, grocers and greengrocers of all our environment we can find plastic gloves to pick up fruit and vegetables. This object serves to avoid passing all the germs on our hands to the food . A necessary habit but, to some extent, has made many people have become manic from the peels: almost all these foods are peeled. It happens that this obsession to peel everything may be the reason for some of the nutritional deficienciest hat exist today, mainly because the skin of these foods is a rich source of fiber, minerals and vitamins, which is disabled after carrying out the process of making it disappear.
And is that contrary to what many tend to think, eat these foods does not pose a danger to food security? At least that is what the Spanish Food Safety Agency affirms, although it is true that the product must have a correct handling.
The skins of these foods are healthier than we think: up to 31% of the total amount of fiber in a vegetable, for example, is found in skin. Antioxidant levels can be up to 328 times higher in fruit shells than in pulp, and consuming it helps reduce hunger and keep appetite in check. Now, there are vegetables and fruits whose husks are very difficult to eat or inedible: the melon, the orange, the avocado, the onion, the pineapple or the banana, among others. So, what are the ones that we can consume and, also, benefit us?
The Eggplant
It’s skin contains an antioxidant that helps repair cell damage. It also has the ability to lower blood cholesterol levels.
Tangerine
The rough and coarse skin of tangerine includes an active compound in the fight against cancer. Experts recommend crushing the skin to include it later in fruit juices and smoothies.
The Potato
20% of its nutrients are in its skin. It is possible to consume it with a shell if it is boiled, in the form of a puree or cooked.
The Apple
A raw apple with skin contains up to 332% more vitamin K (which helps to coagulate the blood), 142% more vitamin A, 115% more vitamin C, 20% more calcium and up to 19% more potassium than a peeled apple.
The Pear
The skin contains a complex carbohydrate that enhances satiety and slows the absorption of sugars and fats.
Zucchini and Cucumber
Both foods contain, in their skins, vitamins, minerals, fibers, and antioxidants. A cluster of nutrients that improves health and promotes weight loss.
The benefits that exist for health are greater but it is very important to perform a thorough cleaning of vegetables and fruits that will be consumed with skin since the presence of chemicals, pesticides, viruses or bacteria in garden or fruit products is a concern in the consumer. Before consuming it, with plenty of water and a good rubbing or brushing with hot water or a special product you can dive into the path of being almost raw.
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