If you don't throw away these fruits and vegetables, you'll reduce food waste and improve your health.

When eating fruits and vegetables, removing even a small amount of the peel generates a large amount of food waste. If disposing of the waste is a hassle, eating them with the peel on is an option. This is because the peels of fruits and vegetables are also rich in nutrients.

 

It is best to eat apples with the peel on. The pectin in apple peels promotes smooth gastrointestinal motility, helping to prevent constipation. Anthocyanins, which give the peel its red color, are rich in antioxidants that protect the body from active enzymes and also have the effect of strengthening lung function. Apple peels also contain ursolic acid, which helps prevent obesity and regulate blood sugar. You do not necessarily need to peel the apple; simply cutting off the stem is sufficient. This is because pesticide residues often remain on the stem.

It is also advisable not to discard the skin of the butternut squash. The skin is rich in antioxidants and phenolic acids that are not found in the flesh. Phenolic acids prevent aging and promote blood circulation, helping to prevent cardiovascular diseases. You can steam and eat the butternut squash with the skin on, or collect the skins separately, dry them for about 3 to 4 days, and then brew them into tea. Not only the skin but also the seeds of the butternut squash are highly nutritious. Pumpkin seeds contain calcium and magnesium, making them beneficial for growing children and the elderly who need to strengthen their bones, nerves, and muscles. Simply wash them thoroughly, dry them, peel them, and eat them.

 

Carrots are rich in beta-carotene, which is beneficial for eye health and vision protection. Since the peel contains 2.5 times more beta-carotene than the center of the carrot, peeling it is counterproductive. As beta-carotene is a fat-soluble vitamin, its absorption rate increases when consumed with oil; therefore, it is best to slice the carrot with the skin on and stir-fry it in oil. The peel is also abundant in polyacetylene, an antioxidant. This substance aids in cell regeneration, slows down skin aging, and eliminates inflammation within the body.

 

It is also best not to peel sweet potatoes. The anthocyanins in sweet potato skins help eliminate free radicals in the body. Consuming the fiber-rich skin can also promote regular bowel movements. If you dislike eating boiled sweet potatoes with the tough skin, you can finely chop them raw and add them to salads.

 

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Among apples, carrots, pumpkins, and sweet potatoes

What I don't eat is sweet potatoes

 

I once ate a sweet potato with the skin on, right when it was warm.

Aside from the food itself, it was a bit difficult to eat.

 

Although it is said that the peel contains good nutrients,

I don't think sweet potatoes will work.