Five types of fruits and vegetables that can be cooked with their skin intact to increase their nutritional value and benefit your health.

Potato, carrot, cucumber, eggplant and zucchini skins are all rich in minerals and vitamins, good for health, and should not be discarded when preparing food.

Năm loại củ, quả có thể để nguyên vỏ khi chế biến giúp tăng dinh dưỡng có lợi cho sức khỏe

Eggplant is one of the healthiest vegetables and fruits. (Source: iStock)

Vegetables are an essential part of a healthy diet as they contain many nutrients needed to nourish the body and maintain good health. In particular, the skins of some vegetables contain a storehouse of essential nutrients.

So, instead of peeling, find out what Divya Gopal, Nutritionist and Dietitian, Motherhood Hospital, Banashankari, Bengaluru, India has to say about the health benefits of eating certain vegetables with their skin below.

Potato

Potatoes are a staple in many Asian recipes. Potato skins are a rich source of fiber, vitamins, and minerals. They contain more potassium than meat, which is essential for heart health and muscle function.

In fact, potato skins are rich in iron, which helps support red blood cell function. So leaving the skin on potatoes not only adds an interesting texture to the dish, but also increases the nutritional content.

Make sure you wash them properly to remove all dirt before cooking.

Carrot

“Carrot skin is thin, edible, and packed with nutrients, including antioxidants, vitamins C and B3, fiber, and phytonutrients,” says Gopal.

These nutrients are known for their immune-boosting properties, maintaining healthy skin and vision. The beta-carotene content that gives carrots their vibrant orange color contributes to improved digestion and overall health.

Cucumber

Cucumber peels are rich in fiber, vitamins and minerals, including vitamin K which is essential for blood clotting and bone health.

“It’s also a source of silica, a compound that supports skin, hair, and nail health,” says Gopal, suggesting adding cucumber peels to salads or snacks for a nutritional boost and hydration boost.

Eggplant

Eggplant skin is rich in a powerful antioxidant called nasunin, which helps protect brain cells from oxidation. It also provides fiber, which aids digestion and promotes feelings of fullness.

For these reasons, when preparing eggplant dishes, keep the skin on to maximize the health benefits.

Zucchini

Both the flesh and skin of zucchini offer a host of health benefits, including better digestion, improved mood, and bone building. The skin is an excellent source of fiber, vitamin C, and potassium.

Whether you saute or roast zucchini, leaving the skin on is a great way to increase the nutritional value of this fruit.

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