All the good nutrients are in the peel… Eat sweet potatoes and onions ‘like this’

When cooking, fruit and vegetable peels are often discarded. However, surprisingly, the peels of some foods are several times more nutritious. Let's explore fruits and vegetables that are healthier when eaten with the peel on.

 

◇Sweet potato

 

The anthocyanins in sweet potato peels help eliminate free radicals from the body. Sweet potato peels are also rich in beta-carotene, which converts into Vitamin A upon absorption, helping to prevent aging and boost immunity. The high fiber content of sweet potato peels also aids in regular bowel movements. Since Vitamin C remains in the starch even after steaming or boiling, consuming the peel enhances its health benefits. If you dislike the peel becoming tough, it is best to finely chop it raw and eat it in a salad. To eat sweet potatoes with the peel on, you must thoroughly wash away any dirt and debris. Simply wash the sweet potatoes under running water, gently rubbing them with a soft sponge or your hands.

◇ Sweet pumpkin

 

Butternut squash rinds are rich in phenolic acids, antioxidants not found in the flesh. Phenolic acids prevent aging and promote blood circulation, making them effective in preventing cardiovascular diseases. Therefore, it is beneficial to steam and eat butternut squash with the skin on, or to collect the seeds, dry them for 3 to 4 days, and then brew them into tea. Butternut squash is nutritious not only in the skin but also in the seeds. Pumpkin seeds contain calcium and magnesium, making them beneficial for growing children and the elderly who need to strengthen their bones, nerves, and muscles. It is recommended to wash the seeds thoroughly, dry them, and then peel them before eating.

 

 

 

◇ Onion

 

Onion peels contain 30 to 40 times more of an antioxidant called flavonoid than the flesh. Flavonoids reduce inflammatory responses in blood vessels and eliminate free radicals that cause cell aging, thereby preventing senile dementia and Parkinson's disease. Quercetin, another antioxidant, lowers blood cholesterol levels and cleanses blood vessels. Since it is difficult to eat raw onion peels, it is recommended to steep the entire onion in water to make broth or to dry them and consume them as a powder.

 

 

◇Apple

 

Anthocyanins, which give apple peels their red color, are rich in antioxidants that protect the body from active enzymes and are effective in strengthening lung function. The dietary fiber pectin found in apple peels facilitates gastrointestinal motility, helping to prevent constipation. Additionally, apple peels contain ursolic acid, which helps prevent obesity and aids in blood sugar control. However, it is safer to cut off the apple stem before eating, as pesticide residues are common.

 

 

◇ Peanuts

 

Both the outer and inner skins of peanuts are rich in nutrients. The outer skin is abundant in luteolin, which helps reduce brain inflammation and improve memory. The outer skin can be washed thoroughly and steeped in boiling water to make tea. The red inner skin is rich in antioxidants such as catechins, making it effective in preventing diseases including cancer. It also contains a large amount of fiber, which provides a feeling of fullness and promotes bowel movements. If the inner skin is difficult to eat due to texture or other reasons, it can be steamed or added to rice. According to the Rural Development Administration, rice cooked with peanuts (containing 10% peanuts) has twice the content of antioxidants, protein, and minerals compared to regular rice.

 

 

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We are eating fruits with the peel on.

Vegetables, especially potatoes and sweet potatoes

I think it's hard to eat it with the skin on haha.

 

I've never made peanut rice; I've only ever made soybean rice.

I wonder if this tastes good too.