2023-12-26 20:30:00
food
“Don’t even peel it”… 5 foods that are twice as nutritious if you eat the peel
Reporter Shin So-young
Entered 2023/12/27 05:30
Carrot skin contains 2.5 times more beta-carotene than the center, so it is good to eat with the skin stir-fried in oil./Photo = Clip Art Korea When eating fruits or vegetables, it is common to peel the skin before eating. However, the skin of some foods is surprisingly many times more nutritious. What are some foods that can have more health benefits while reducing the hassle of peeling them?
◇Sweet Potato
Anthocyanins in sweet potato skin remove oxygen radicals from the body. Sweet potato skin is also rich in beta-carotene, which when absorbed into the body is converted into vitamin A, which helps prevent aging and improve immunity. Sweet potato skin is high in dietary fiber, which helps smooth bowel movements. Even when sweet potatoes are steamed or boiled, vitamin C remains in the starch, so eating them with the skin increases the health benefits. If you don’t like the skin being tough, it’s best to chop it uncooked and eat it as a salad. If you want to eat sweet potatoes with the skin, you must clean the skin of any dirt and foreign substances. Wash the sweet potatoes under running water by gently rubbing them with a soft sponge or your hands.
◇Sweet pumpkin
Sweet pumpkin skin is rich in antioxidants and phenolic acids that are not found in the kernels. Phenolic acid prevents aging and is effective in preventing cardiovascular disease by improving blood circulation. Therefore, it is good to eat sweet pumpkin by steaming it with the skin, or collecting it separately, drying it for 3 to 4 days, and boiling it as tea. Sweet pumpkin is rich in nutrients not only in its peel but also in its seeds. Pumpkin seeds contain calcium and magnesium, so they are good for growing children and the elderly who need to strengthen their bones, nerves, and muscles. It is recommended to wash pumpkin seeds thoroughly, dry them, and peel them before eating.
◇Apple
Apples are well known as a good food to eat with the peel. This is because the dietary fiber pectin in apple peels helps prevent constipation by facilitating gastrointestinal motility. Anthocyanin, which gives the skin its red color, is rich in antioxidants that protect the body’s health from active enzymes and also has the effect of strengthening lung function. Apple peels also contain ursolic acid, which helps prevent obesity and regulate blood sugar. However, it is safe to cut off the top of the apple and eat it. Pesticides often remain.
◇Carrot
Carrots are rich in beta-carotene, which is good for eye health and vision protection. Beta-carotene is contained 2.5 times more in the peel of a carrot than in its center. Therefore, it is best to cut it into circular pieces and eat the skin and center together, or fry it with the skin in oil. This is because the absorption rate of beta-carotene in carrots in the body increases when roasted. Carrot peels also contain a lot of polyacetylene, an antioxidant. Polyacetylene helps cell regeneration, slows down skin aging and eliminates inflammation in the body.
◇Onion
Onion skin contains 30 to 40 times more antioxidants called flavonoids than the kernel part. Flavonoids reduce vascular inflammatory reactions and prevent senile dementia or Parkinson’s disease by removing oxygen radicals that age cells. Quercetin, another antioxidant, lowers blood cholesterol levels and cleanses blood vessels. Since it is difficult to eat onion skin as is, it is best to put the onion skin in water and make a broth, or dry it and eat it as a powder.
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