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What Food Peels Are Safe to Eat?

Micronutrient inadequacy in the US is a massive worry among adults. Statistics say 88.5% of the population fails to meet the Vitamin E daily requirement. That is one out of several micronutrient deficiencies detected.

As a result, people rely on daily supplements to meet their micronutrient deficiencies. However, have you considered the huge benefits of certain food peels? They are packed with essential micronutrients you will find in some supplements. Here are some food peels to keep in mind to make your favorite foods healthier.


This is one versatile food that can be cooked in several ways. Whether fried, boiled, baked, grilled, or roasted, you rarely go wrong with the taste. According to research by Oregon State University, potato skin has more nutrients than its interior. Additionally, more than half of the fiber content comes from its outer portion, making it an ideal source of micronutrients. It contains potassium, iron, Vitamins B, C, and other vital trace minerals.

Although there is debate about the glycemic content of potatoes, research has shown that the benefits far outweigh the cons. An exciting thing about potatoes is the various colors, which are safe to consume. For example, even with the peel, you can use red potatoes for your easy red skin mashed potatoes recipe.

However, some other colors indicate that they are not good to consume, and you should pay attention to such details. For example, avoid greenish-looking potatoes because they indicate the presence of harmful toxins. Aside from that, all you have to do is scrub adequately before cooking them whole. 


Eggplant skin seems to have gained notoriety for its bitter aftertaste. However, there is a reason for that. A compound known as anthocyanin builds up in older eggplants, which explains the bitterness. Fortunately, it’s not the same with younger eggplant skin, making it safe to eat. Younger eggplants are crunchy and not rubbery like their older counterparts. You can slice, dice, or shred them together with the skin and use them for your cooking.

Eggplant skin has a high fiber concentration, making them healthy for digestion and subsequent gut functions. The peels are also packed with niacin, thiamine, phosphorus, and manganese, among several other vital minerals. Most importantly, the purple skin is loaded with a flavonoid called nasunin, a powerful antioxidant. So the next time you have a young eggplant, try not to peel the skin.

Pumpkin peels

The foodandwine.com site states that Americans love pumpkin dishes whether in season or not. This orange-colored fruit (yes, it’s not a vegetable) is packed with beta-carotene, which is excellent for skin and eye health. Indeed, upon touch, pumpkins are hard, but when cooked well, the skin takes on a slightly chewy consistency. You can add it to several pumpkin dishes to improve nutrition, flavor, and taste. Pumpkin peels also contain lutein, Vitamin E, and several antioxidants beneficial to the body.

To conclude, you can make the most of your ingredients. And hopefully, you will try adding these to your regular meals and improve your consumption of essential micronutrients.

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