10 Veggies Not to Peel

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Whether you eat your vegetables raw, cook them or juice them, most are better for you unpeeled, with their nutritious skins intact.

Taking the skin off a vegetable removes many of its most potent properties for wellness—antioxidants, vitamins and minerals. Instead, try to leave your food whole, as nature created it. This is especially true if you plan to eat any of the following ten veggies.

  • Carrots – Like most underground vegetables, carrots do not need peeling. Just scrub them well with a vegetable brush while rinsing with tap water.
  • Cucumbers – The outer surface contains folic acid, vitamins A and C, magnesium, silica, molybdenum and potassium. Wash off the wax coating and leave the skin intact.
  • Eggplant – Even if waxed and unwashed, the skin carries one of the lowest residual pesticide loads of all fruits and veggies, plus it contains antioxidant anthocyanins that can help prevent cancer.
  • Ginger Root – Sliced, chopped or grated, ginger adds a delightful flavor to dishes. Its disease-preventing and health-promoting properties are at their peak when the skin is washed well and left on.
  • Tomatoes – There are so many varieties available, from pulpy Roma to juicy Beefsteak and tiny Cherry tomatoes. When cooked, the skin all but dissolves away. Served raw, the skin retains the shape of wedges and slices, too.
  • Parsnips – The flesh is sweetest closest to the skin, which contains six types of anti-cancer agents.
  • Potatoes – The skin of the potato provides a concentrated source of dietary fiber plus polyphenols. Boiled, baked, steamed, mashed or roasted, don’t peel your potatoes.
  • Squash – High in protein, available in many varieties, and best with the skin intact. Crookneck alone contains 20 different vitamins and minerals. Delicata has a tender and sweet tasting skin when roasted. Pattypan is a good source of magnesium, niacin, and vitamins A and C. Don’t peel them.
  • Sweet Potatoes – These are more nutritious for you than regular potatoes, inside and out, so leave the skin on.
  • Zucchini – Like light-colored squashes or cucumber—why throw away a good thing?

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Ida Cavemen

IDA is the kind-hearted cook who also takes care of the children. This is perhaps the most difficult job in the tribe.

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