Did you know? To fully benefit from the nutrients they contain, some vegetables should not be peeled. Here is the list, validated by our dietician-nutritionist.
With the return of sunny days, you enjoy colorful salads and vitamin starters? Warning: if the preparation of vegetable-based dishes is highly recommended, all should not be peeled, warns Julie Boët, dietician-nutritionist.
Vegetable skin, a detail not to be overlooked
By habit or by preference, many of us peel our zucchini, cucumbers and other carrots. However, this reflex is anything but a healthy gesture: vegetable skins contain many essential nutrients.
“”Fibers, antioxidants, vitamins, minerals … It is often in the external envelope that the most precious nutrients are concentrated. Of course, this implies favoring organic products or from reasoned agriculture to limit pesticide residues “, says Julie Boët, before continuing: “”The skin is particularly rich in insoluble fibers, which regulate intestinal transit, promote satiety, and contribute to good metabolic health. There are also water -soluble vitamins such as vitamin C or powerful antioxidants, protective against chronic diseases. “
So many good reasons to put aside your favorite economy.
The 4 vegetables not to peel
When thick, hard or difficult to digest, certain vegetable skins should be removed. This is particularly the case for turnips, squash, celery-raves or artichokes. But what are those to be preserved? Here are the answers of our expert.
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The carrot: “The skin concentrates antioxidants like beta-carotene, beneficial for the skin and vision. A simple brushing is enough to clean it”;
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Cucumber: “His skin contains silica (good for the skin) and vitamin K. Remove it is to lose a large part of its nutritional value”;
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Aubergine: “Violet skin contains nasunine, an antioxidant that protects brain cells”;
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The zucchini: “Very fine, his skin is rich in chlorophyll and lutein, an antioxidant protective of view”.
But other foods are also concerned:
- The potato: “Its skin contains iron, potassium, and fibers. If it is organic, no need to remove it: well washed, it strengthens the nutritional density of the dish”;
- The pear: “Like apple, his skin is rich in fiber and phenolic compounds, beneficial for the heart”;
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Grape: “The skin (especially that of black grapes) is rich in resveratrol, a powerful antioxidant with anti-aging and cardiovascular effect”;
- The apple: “Its skin contains up to 4 times more quercetine (an antioxidant) than flesh. It is also rich in pectin, a fiber that regulates cholesterol”.
The practical advice of the expert? “”Clean your fruits and vegetables with clear water well, or even with a little food soda bicarbonate to eliminate residues. By keeping the skin, you optimize the nutritional density of your plate while reducing food waste “, she concludes.