With or without shell? This is the best way to eat fruits and vegetables

24 Nov. 2022 – 1:00 p.m.

The fruits and vegetables They are the main food sources of a number of essential vitamins and minerals that the body requires to function properly. These deliver antioxidants that prevent oxidative cell damage, fibers to improve your digestive system, glucose and cholesterol.


According to a publication made in 2021, the ideal would be to eat some 5 servings of fruits and vegetables a day; less than this could increase the chances of dying from heart disease, cancer, or respiratory conditions.

But it is very likely that you are making a serious mistake when eating some of these foods, since you peel them before preparing them.

Is it safe to eat the peels?


In the vast majority of cases, the skin of vegetables contains the same amount or even more vitamins and minerals than the flesh of the fruit, so not peeling them would help you reach the daily dose of nutrients that you should ingest.

For example, according to the United States Department of Agriculture, by eating an unpeeled apple, you get 15% more vitamin C, 85% more fiber, 19% more potassium, and 267% more vitamin K.

If your fear is the chemicals that are usually applied to plants, such as pesticides, fertilizers or pesticides, American organizations ensure that simply washing the products with plenty of ice water and brushing them with a hard bristle brush would be enough to remove any dirt or residue.

What shells can I eat?

It is clearly not surprising that apples, pears or aubergines can be eaten with their skin on, but in other cases, there are foods that we are used to peeling when it is not really necessary.

Some fruits and vegetables that you can eat with the skin on are:

  1. Kiwi. If the hairs on the fruit bother you, you can brush it gently and thus obtain the vitamin C it contains.
  2. Potatoes. The peel contains calcium, potassium, vitamins B and C.
  3. Mangoes. They have a lot of fiber, vitamin E and C, but can cause allergic reactions in some people.
  4. Watermelon. In this case it is better to prepare them, as a stir-fry, in vinegar, or as a juice.

This article is designed to inform and is not intended to provide medical advice or solutions. Always ask your doctor or specialist if you have questions about your health or before starting treatment.

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The article is in Spanish

Tags: shell eat fruits vegetables

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