When cooking, the skins of fruits and vegetables are often discarded. However, some foods surprisingly have several times more nutrients in their skins. Let's learn about fruits and vegetables that are healthier to eat with their skins on.

Sweet potato

The anthocyanin components inside sweet potato skins help eliminate active oxygen in the body. Sweet potato skins are also rich in beta-carotene, which, when absorbed into the body, converts to vitamin A, helping to prevent aging and boost immunity. Sweet potato skins contain a lot of dietary fiber, which aids in smooth bowel movements. Even when steamed or boiled, the vitamin C in the starch remains, so eating the sweet potato with the skin enhances health benefits. If you dislike the skin becoming tough, it is good to cut the raw sweet potato into small pieces and eat it as a salad. To eat sweet potatoes with the skin, you must thoroughly wash off the dirt and impurities on the skin. Rinse the sweet potato under running water while gently scrubbing with a soft sponge or your hand.

 

 

 

◇Sweet pumpkin

The skin of the pumpkin is rich in antioxidants called phenolic acids, which are not found in the flesh. Phenolic acids help prevent aging, improve blood circulation, and are effective in preventing cardiovascular diseases. Therefore, it is good to steam and eat the pumpkin with the skin on, or to gather the skins, dry them for about 3-4 days, and then brew them into tea. Not only the skin but also the seeds of the pumpkin are rich in nutrients. Pumpkin seeds contain calcium and magnesium, which are beneficial for strengthening bones, nerves, and muscles, making them good for growing children and the elderly. It is recommended to wash the pumpkin seeds thoroughly, dry them, and then peel and eat them.

◇Onion

Onion skins contain antioxidant compounds called flavonoids, which are 30 to 40 times more abundant than in the onion flesh. Flavonoids reduce vascular inflammation and eliminate reactive oxygen species that cause cell aging, thereby preventing age-related dementia and Parkinson's disease. Another antioxidant component, quercetin, lowers blood cholesterol levels and keeps blood vessels clean. Since onion skins are difficult to eat directly, it is recommended to boil them in water to make broth or dry and grind them into powder for consumption.

◇Apple

The anthocyanins that give apple skins their red color are rich in antioxidants that protect the body's health from active enzymes and have the effect of strengthening lung function. The dietary fiber pectin in apple skins helps facilitate gastrointestinal movement and prevents constipation. Additionally, apple skins contain ursolic acid, which helps prevent obesity and regulate blood sugar levels. However, it is safer to cut off the apple stem before eating, as pesticides often remain on it.

Peanut

Both the outer and inner shells of peanuts are rich in nutrients. The outer shell of peanuts is abundant in luteolin, which helps reduce brain inflammation and improve memory. The outer shell should be thoroughly washed and then steeped in boiling water to make tea. The red inner shell of peanuts 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 intestinal movement. If the texture of the inner shell is difficult to eat, it can be steamed or added together with rice. According to the Rural Development Administration, rice cooked with peanuts (10% peanuts) contains twice the amount of antioxidants, protein, and minerals compared to regular rice.

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I eat the fruits with their skins on.

Vegetables, especially potatoes and sweet potatoes

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

I haven't tried peanut rice, only bean rice.

I'm also curious if this will taste good.