6 types of vegetables and fruits whose nutrients are concentrated in the peel.

When people eat fruits or vegetables, they often remove the skin and only eat the kernels.  However, there are foods whose nutrients are concentrated in the skin.  Let’s learn about fruits and vegetables that are better for your health if you eat them with the peel.

vegetables and fruits whose nutrients are concentrated in the peel.

Reference material

• March 30, 2024 Korea’s Health Chosun
• January 24, 2024 Hidoc in Korea
• Korea's JoongAng Ilbo, November 4, 2019

 

Vegetables and fruits rich in nutrients in their peels 1: Sweet pumpkin

• Sweet pumpkin peel is rich in antioxidants and phenolic acids that are not found in the kernel.
• Phenolic acid prevents aging and helps blood circulation to prevent cardiovascular disease.
• Sweet pumpkin seeds also contain calcium and magnesium, so they are good for growing children and the elderly who need to strengthen their bones, nerves, and muscles.

Vegetables and fruits rich in nutrients in their peels 2: Apples

• Pectin, a dietary fiber found in apple peels, prevents constipation by facilitating gastrointestinal motility.
• Anthocyanin, which gives the skin its red color, is rich in antioxidants that protect the body's health from active enzymes and strengthens lung function.
• Rich in ursolic acid, which prevents obesity and helps control blood sugar levels

 

Vegetables and fruits rich in nutrients in their peels 3: Peanuts

• The red inner skin of peanuts is rich in antioxidants such as catechin (prevents diseases including cancer)
• It also contains a lot of fiber, which provides a feeling of fullness and promotes bowel movement.

 

Vegetables and fruits rich in nutrients in their peels 4: Carrots

• Rich in beta-carotene, which is good for eye health and vision protection (2.5 times more beta-carotene is contained in the peel than in the center of the carrot)
• The absorption rate of beta-carotene in carrots increases in the body when roasted.
• It is also rich in polyacetylene, an antioxidant (helps cell regeneration, slows down skin aging and eliminates inflammation in the body)

Vegetables and fruits rich in nutrients in their peels 5: Sweet potato

• Anthocyanins in sweet potato skin remove oxygen radicals from the body.
• Sweet potato peel is also rich in beta-carotene, which when absorbed into the body is converted into vitamin A, preventing aging and improving immunity.
• Sweet potato skin is high in dietary fiber, which helps smooth bowel movements.

 

Vegetables and fruits rich in nutrients in their peels 6: Onion

• Onion peel contains 20 to 30 times more polyphenols and 4 times more quercetin than the inside of the onion.
• Polyphenol has the function of converting free radicals in the human body into harmless substances (free radicals accelerate aging and increase the risk of various diseases, including cancer).
• Quercetin helps blood circulation by lowering blood cholesterol levels.

In this post, we looked at foods whose nutrients are concentrated in the skin.  When eating these fruits or vegetables, eat the peel as well if possible.  Please take good care of your health.