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Friday, June 14, 2024

Vegetables That Everyone is Peeling But Shouldn’t

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Is it your habit to reach for the peeler each time you are preparing vegetables? Unfortunately, a lot of the vegetables we habitually peel are best left unpeeled, and this article will reveal to you some of those.

Continue reading if you are a health nut and you want to take advantage of all the nutrients in your favorite veggies.

Don’t forget to share this article on your various social media sites to also let your health-conscious family and friends know which vegetables are best consumed unpeeled.

But before we enumerate some of those vegetables, let’s take a quick look at some of the reasons why it’s a good idea to skip using the peeler most of the time:

Much of the vitamins and minerals in vegetables can be found in the peel. If you peel them, then you are depriving yourself of much-needed nutrients. 

Lots and lots of fiber are present in the peel. Everyone knows the importance of fiber. It’s something that can lower heart disease risk, prevent weight gain, fend off colon cancer, and keep at bay constipation. 

The peel adds texture and flavor. If you’re the kind of person who easily gets bored of eating vegetables, quit peeling them. Every bite you make will surely be interesting, courtesy of the peel.

Now that you know some of the most important reasons why peeling is a no-no most of the time, let’s now enumerate some of the veggies that are best consumed with the peel intact:


Experts say that unpeeled potatoes contain a lot more fiber, calcium, iron, potassium and vitamin K than peeled potatoes. It’s a good idea for you to scrub potatoes to thoroughly clean them, giving you peace of mind that you are not consuming root veggies covered in dirt.

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It’s no secret that carrots are some of the best sources of beta carotene that’s needed for superb eye heath. Since much of the beta carotene content of a carrot is in its peel, you should eat it without peeling.


The deep purple color of an eggplant is a clear sign that it is loaded with antioxidants called anthocyanins, which are revered for their ability to ward off heart disease and cancer. If you peel an eggplant, you are throwing away those super powerful antioxidants that can help optimize your health.


Just like an eggplant, the eye-catching coloration of the peel of a beet is a sign that it’s packed with antioxidants. In other words, a beet should not be peeled. Not happy with the idea of eating its tough peel? Then go for baby beets whose peel you will surely be able to eat without hesitation.


Technically, a cucumber is a fruit. But since a lot of people consider it as a vegetable, let’s add it to the list. Nutritionists say that majority of the nutrients of a cucumber can be found in its peel. By the way, consume cucumber seeds, too, because they are loaded with vitamins and minerals. 

These are just some of the vegetables that you should never peel if you want the dish you are preparing to be super nutritious and a lot flavorful and interesting, too!

But this does not mean that you should never peel all vegetables. Peel your veggie if:

Its skin is simply too thick or too fibrous to be consumed by humans. 

There is a waxy coating on it that cannot be removed by washing it under running water. 

You simply cannot get rid of the dirt on its peel. 

It’s not organic and you don’t want to ingest any pesticide or fertilizer.

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