What should I know about the peels of raw fruit and vegetables?
I've not been paying much attention to what I ate, but now I have just become a vegetarian and want to try eating much more raw foods.
I know that in many fruit and vegetables, most of the important nutrients are found in the peel or directly below it; however, it is also commonly known that for example the green of tomatoes contains a poison and must be removed before consumption.
I'd like to know what other fruit and vegetables contain potentially bad substances when eaten whole and raw (or put in a blender etc.), and what to look out for.
Also, many people remove the skin of mushrooms before eating them; is this actually advisable?
Best Answer
In my experience, whether or not you peel a fruit or vegetable has more to do with how easy it is to digest than any level of toxins. If you're going into the realm of herbs, however, then you need to be more careful, as some are quite potent. But as long as we're sticking to fruits and veggies, here's my advice, and it's pretty simple:
Clearly things like melons, and corn don't have edible peels, simply because their outer layer is too difficult for us to masticate, and then digest... Things like citrus peels can be digested, but not when they're raw. They need to be pickled, cooked (think of marmalade) or turned into a zest. When it comes to soft, thin peels, like apples, pears and kiwi, it's more of a personal preference. Some don't like the feel of a furry kiwi slice going down, but I don't mind it, so I slice it right into my cereal.
In the realm of veggies... Yes, stems are great for you. If it's really difficult to chew it, it's not going to be broken down enough for your stomach to handle it, and extract anything useful from it. Ex: Broccoli stems - they'll benefit even from some light steaming, and they're GREAT for you. But raw? Rather difficult. The florets however are a classic raw snack. That's my general guideline. Same with artichokes. They need some kind of cooking in order to be digested. But carrots? Kale? Celery? Simple chewing pulls them apart enough to make the extraction of nutrients easy for the body.
Hope that helps!
Mindy
P.S. A great tip for raw kale - not everyone likes the consistency of raw kale because you have to chew it for soooo long. BUT, if you massage it with a bit of lemon juice, and a touch of olive oil until it softens, and the color brightens (5 minutes or less), it's easier to chew, very tasty, and you haven't cooked any of the nutrients out of it!
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Are fruit skins good for you?
The skin or peel of fruits and vegetables are generally higher in antioxidants, fiber, vitamins and minerals than the flesh, according to Malina Malkani, MS, RDN, CDN, creator of the Wholitarian Lifestyle. Unpeeled fruits and vegetables may have up to 33 percent more fiber than those without the peel.Why is vegetable peeling useful?
It's crucial to take note that these fruit and vegetable skins and trimmings are actually brimming with nutrients. Many also contain beneficial antioxidants, phytochemicals, fiber and a long list of vitamins. For some vegetables and fruits, the peels are even more nutritious than the flesh.What do you need to do before peeling of vegetables or fruits?
Begin by cutting away any bruised or visibly rotten areas of fresh produce. If you're handling a fruit or vegetable that'll be peeled, such as an orange, wash it before peeling it to prevent any surface bacteria from entering the flesh.Should You Peel Your Fruits and Vegetables ? Some Interesting Facts You Should Know
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Answer 2
Most of what you have stated as "commonly known" is not commonly known and/or probably false
Many things "commonly known" as poisonous are not very poisonous, and it is usually excessive consumption of one item that makes you sick (yes there are some very poisonous plants, but most markets don't stock them in their poisonous state).
The skin of most fruit and vegetables is "dead", just like human skin. Can't imagine it is better than the interior? Your parents probably made you eat the skin/crust etc. to gain some control and satisfaction (a simple battle to win).
There is often more to be concerned with how the food was grown, and how clean it is before you eat it. Bacteria and other pathogens may have been transferred to it during transport or at a busy market (snotty kids with grubby hands). Hence peeling and/or cooking can be a good idea!
E.g. Commercial mushrooms have often been cited as needing peeling because they grow in crap, but in many mushrooms farms the soil is quite sterile. A quick rinse is all that is required to remove any dust etc. (also, they do not soak up water, another popular myth)
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