Don’t start with fruits and vegetables again: it’s not as healthy as you thought

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The World Health Organization (WHO) recommends consumption of three servings of fruit and two servings of vegetables a day for the proper functioning of the body. One of the most common mistakes we make when consuming this type of food is peeling it, since the peel contains very important nutrients.

The United States Department of Agriculture estimates that unpeeled apples contain: 267% more vitamin K, 85% more fibre, 19% more potassium and 15% more vitamin C. Additionally, the skins of many fruits and vegetables are rich in flavonoids and polyphenols, which have antioxidant and antimicrobial properties.

But what about pesticides? Concern about these chemicals is one of the main reasons why many people peel fruits and vegetables. However, as the US Food and Drug Administration explains, all you need to do isrinse the pieces with plenty of cold water and scrub the shell with a stiff bristle brush to remove pesticides and dirt.

now it’s true that some fruits and vegetables cannot be eaten with the skin on because this part is inedible, difficult to clean, tastes bad or may be harmful to health. This is what happens with pineapple, melon, orange, mango, onion, garlic and avocado.

Fruits that can be eaten without peeling them

Of all the fruits that exist, the apple is the one that we usually eat without peeling it. It’s great because apple skin has antioxidant and anti-diabetic propertiesin addition to a high fiber content, which regulates intestinal transit.

The pear is another of the fruits that can be eaten with the skin. Moreover, it is the most recommended according to experts because reinforces the feeling of satiety and slows the absorption of fats and sugars. To this we must add that it provides magnesium and vitamin C.

Banana peel contains much more fiber and potassium than the pulp.. To consume it, we can crush it in shakes or add it to pancake batter, for example.

Lemon and orange are two fruits that need to be peeled, but that doesn’t mean throwing away the rind. It is a rich source of fiber and has antioxidant properties.we can therefore take advantage of it to mix it in smoothies or grate it to use it in different recipes.

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