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A nutritious diet for humans undoubtedly includes various types of fruits and vegetables. Fruits and vegetables provide numerous beneficial nutrients for health. Some types of fruits and vegetables have a significant amount of nutrients in their peels, yet not everyone is aware of this fact. Therefore, this article lists the 5 most common types of fruits and vegetables in daily meals that can be consumed with their peels.
1. Orange
Oranges are a type of fruit that provides a plethora of nutrients, not only promoting internal health but also enhancing skin beauty, thanks to vitamin C. However, many people only utilize the flesh of the orange to make daily juice or consume directly, unaware that the peel of the orange also offers significant nutritional value.
Within the orange peel lies a higher fiber content compared to simply drinking orange juice every day. You can fully utilize dried orange peels by brewing them into tea each morning to provide fiber for your body.
Benefits of Orange Peel (Source: Internet)
Moreover, orange peel can prevent diseases that affect the body, notably cancer, and alleviate inflammatory conditions affecting life due to its antioxidant properties: Tengeretin and nobiletin.
To harness the full nutritional value of orange peel, you can use them to make preserves or incorporate them into everyday baking, helping to rid the body of excess fat, prevent disorders affecting health, and fully utilize the necessary nutrients for the body.
2. Cucumber
Cucumber is perhaps the easiest fruit to eat and process among all food items. Besides eating them raw, you can turn them into delicious salads or pickled cucumbers, all of which are very tasty. However, almost everyone has the habit of peeling them before processing or eating them raw. This is not advisable.
Cucumber peel can be used in a wide variety of dishes (Source: Internet)
The peel of cucumbers is very beneficial for bones and helps balance the activity of colors to keep the body healthy due to its vitamin K content. If you are concerned about harmful substances on the outside of cucumber peel, you can trim both ends and soak them in saltwater or a separate soaking solution for vegetables and fruits for about 15-20 minutes to ensure safety.
3. Garlic, Onion
Garlic and onion are essential ingredients for adding flavor to dishes. When cooking, you should utilize their skins to cook with the dishes. Because the skin of these two ingredients can prevent conditions like colds, allergies, inflammation, boost immunity due to the presence of quercetin, and they are also very mild, easy to use.
Benefits of garlic and onion skins (Source: Internet)
Although the skins are not edible, when cooking, you should still include them with the food so that the antioxidant properties in the skins of garlic and onion can permeate the food. When eating, you can remove them.
4. Corn
Many people really enjoy drinking corn water (Source: Internet)
Typically, adults in the family such as grandparents, parents... will have the habit of boiling corn with the husk and using the boiled water to drink. The vitamin K and potassium in the corn husk when boiled will make the corn water very sweet. Not only that, it also brings many health benefits.
5. Watermelon
The rind of watermelon is highly beneficial for patients with diabetes and hypertension. It contains a substance called citrulline, known as an amino acid that aids in blood circulation, particularly stabilizing blood sugar levels.
Benefits of watermelon rind (Source: Internet)
You can utilize the white part of watermelon rind for direct consumption or in salads, pickled similar to cucumbers, offering not only deliciousness but also high nutritional value.
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Posted by: Duong Hoang Thi Thuy
Keywords: 5 types of fruits and vegetables to eat without peeling to retain their nutritional value
