The Importance of Eating Fruits and Vegetables with the Skin On
It's no secret that fruits and vegetables are good for you. They're packed with nutrients and antioxidants that can help boost your immune system, improve your skin, and even ward off diseases. But did you know that eating fruits and vegetables with the skin on can actually increase the number of health benefits you receive? That's right—leaving the skin on your produce can help you get more fiber, vitamins, and minerals. Here are just a few examples of why you should start eating fruits and vegetables with the skin on:
Apples: Apples are a great source of fiber, which can promote gut health and help regulate digestion. The skin of an apple also contains quercetin, an antioxidant that has been linked to a reduced risk of chronic diseases like heart disease and cancer.
Pears: Similar to apples, pears are also a good source of fiber. Pear skins also contain polyphenols—compounds that have been shown to reduce inflammation, lower blood pressure, and improve cholesterol levels.
Tomatoes: Tomato skins are packed with lycopene—an antioxidant that has been linked to a reduced risk of heart disease, stroke, and some types of cancer.
Potatoes: Potato skins contain resistant starch—a type of starch that acts as a prebiotic in the body, promoting the growth of healthy gut bacteria. resistant starch has also been shown to improve blood sugar control, increase satiety after meals, and promote weight loss.
Carrots: Carrot skins contain beta-carotene—a compound that is converted into vitamin A in the body. Vitamin A is essential for vision health, immunity, and cell growth.
Cucumbers: Cucumber skins contain lignans—phytonutrients that have been linked to a reduced risk of some types of cancer. Cucumber skins also contain insoluble fiber, which promotes gut health and regularity.
Peaches: Peaches are a delicious summer fruit that's often eaten without the skin. However, the skin of a peach contains chlorogenic acid—an antioxidant that has been shown to promote weight loss and lower blood sugar levels. Peaches are also a good source of fiber, vitamins A and C, potassium, and iron. So next time you're at the farmers market, make sure to pick up some peaches with intact skins!
Blueberries: Blueberries are one of the most popular health foods around—and for good reason! These little fruits are packed with antioxidants, which can help protect cells from damage caused by free radicals. Blueberries have also been linked to improved brain function and memory retention. The best way to get all the benefits blueberries have to offer is to eat them whole—skin included! Just be sure to give them a quick rinse before popping them in your mouth by the handful.
Kiwi: Many people often wonder whether or not they should eat kiwi with skin on. While the skin of a kiwi is edible, some people prefer to peel it off before eating. Ultimately, it comes down to personal preference.
As you can see, there are plenty of reasons to start eating fruits and vegetables with the skin on! Not only will you be getting more fiber, vitamins, and minerals, but you'll also be getting additional health benefits like improved digestion and reduced inflammation.