Share
We've all been advised to eat fresh fruits and vegetables regularly. Fruits are beneficial for both physical and mental health. Fruits are a great source of fibre as well as essential vitamins and minerals. They also include a variety of antioxidants, including flavonoids, which are good for your health. A diet rich in fruits and vegetables can lower a person's risk of diabetes, cancer, inflammation, heart disease, and other diseases. Knowing this, we consume a lot of our favourite fruits, but did you know that there are some fruits that can be eaten without peeling? These particular fruits' peels contain fibre and when these are peeled, some of their nutritional content is lost.
Here is a list of some fruits you can eat without peeling them:
Apples are a well-known and beloved fruit, recognised for their abundance of phytonutrients and antioxidants. However, what many of us may not realise is that the peel should be consumed along with the flesh, as it offers a sweet taste and a smooth, glossy texture. Utilizing apples in dishes such as apple murraba can be a delicious way to enjoy their health benefits. The peel of the apple is particularly beneficial, as it contains antioxidants that may help prevent Alzheimer's disease and other degenerative conditions. Additionally, the majority of the fruit's fibre and essential vitamins can be found in the skin, which also contains triterpenoids known to reduce the risk of cancer.
Pears
If you peel the skin of the pear, then you might lose some essential nutrients. The skin contains half of the dietary fibre and is rich in important nutrients such as fibre and polyphenols. It is critical to avoid peeling the skin because it contains anti-inflammatory and antioxidant phytonutrients. The taste of the pear skin is sweet and similar to that of pears. It is softer and glossier. You can have it in salads or take a bite just like an apple.
pear/ unsplash.com
Chiku's skin is packed with nutrients, including vitamins that promote a healthy mucous lining. The sweet, slightly coarse texture of the skin makes it a great addition to salads and smoothies. It's rich in potassium, iron, folate, and pantothenic acid, making it beneficial for digestion. So, don't peel your chikus next time you eat them!
Plums
Plums are a delicious fruit that can help reduce anxiety. Their skin should be kept on since it contains chlorogenic acid, a potent source of vitamin C. The skin is tangy and sour with a soft, glossy texture and is commonly used to make plum murabba. Plums are also rich in fibre, making them useful in alleviating digestive issues and constipation.
Kiwi
While the skin of the kiwi fruit is technically edible, many of us prefer it peeled due to its rough texture, which is similar to that of a chiku fruit. However, leaving the skin on the kiwi can be the most convenient way to enjoy it. You can simply chop the fruit into pieces without removing the skin or even take a bite out of it like you would an apple. Another option is to blend the entire fruit to create a nutritious smoothie. Notably, the skin of the kiwi is particularly beneficial, as it triples the amount of fibre consumed and preserves most of the vitamin C content. Therefore, it's recommended to eat kiwi fruit without peeling to maximize its health benefits.
Mangoes
Mango skin has qualities that aid in fat burning and lower the growth of fat cells. Moreover, the peel of mango contains polyphenols, omega-3, omega-6, and polyunsaturated fatty acids that aid in the prevention and treatment of diabetes, cancer, and heart disease. Its skin can be consumed either raw or cooked with the fruit's interior. It has a very glossy and thick texture and is bitter in taste. Pickles are one way to consume this fruit with the skin on, as the raw mango skin adds a bite to the otherwise mushy flesh.
