Six foods worth eating with skin

Before we carry a squash to the pout, we should see on its skin more than its cetrine color, the roughness or those earthy remains with which it sometimes reaches the pantry. As with most vegetables, not too appetizing, but you can eat, it could even be beneficial... if you dare. Pumpkin is not the best example, but there are other products that do deserve consideration to take advantage of your skin. "We are reluctant to take the skin of fruits, vegetables and other vegetables for their bitter taste, hardness and difficult digestion, but also because of the waxes and possible pesticides that may be in it that may affect health," says Marian Alonso-Cortés, nutritionist-dietist and technical director of consultancy Aizea.

According to Alonso-Cortés, the existence of more or less edible skins has more to do with the fact that the skin of fruits and vegetables is hard or harder to digest than with the possibility that they are harmful from a point of view (provided appropriate cleaning measures are taken). "In many cases, we will have to assess the benefit that can bring us to consume certain skins with the cost that their consumption can cause us, as a difficult digestion," he says. Perhaps the exact explanations of Dr. Alonso-Cortés will help us gain confidence and convince us not to throw the monkeys back into the organic waste bucket. But we should evaluate each vegetable separately, and it should always be emphasized that the important thing is that the fruit and vegetables are abundant in our diet, we eat them with or without skin.

The potato with peel, a nutritional treasure

Alonso-Cortés notes that in 200 grams of potato, with skin, we find iron in sufficient quantity to cover 75% of the daily needs of this mineral and 24% of vitamin B6, which is involved in the formation of red blood cells that distribute oxygen throughout the Body. It also provides 20 milligrams of alpha-linolenic acid, the essential fatty acid of the omega-3 family. It's not much, but every dose counts, especially when non-animal sources are very scarce, as in vegetarian diets

.

Potato skin is also rich in fiber, which helps to enrich the gut microbiota; and potassium, a mineral that regulates blood pressure. It contains vitamin C, the effect of which adds to that of other substances present, such as carotenoids, flavonoids and caffeic acid, in their fight against free radicals. However, a large part of this vitamin C is lost in cooking, It also has the advantage that the presence of fat and sodium is minimal.

But, carefully, the skin of the potato may contain a toxic substance produced as a defense system. It is the solnine, which is found in those parts of greenish discoloration. In this case, these areas must be eliminated, as cooking is not enough to denatur it or avoid its effects.

"h3 lang"zxx" xml:lang"zxx">Calabaza, eggplant and cucumber, excellent antioxidant sources

The main quality of the pumpkin is a high content of carotene, which in the liver is transformed into vitamin A. And more protein, fiber and potassium accumulate in your skin than in the pulp. It also has laxative and diuretic properties,

On the surface of aubergine we find vitamins A, B1, B2, C and potassium salts, sodium, calcium, magnesium, iron, phosphorus, sulfur and chlorine. Like pumpkin, it has diuretic and laxative properties, as well as promoting bone calcification and scarring of ulcers. It includes a substance called anthocyanin, which is a pigment that has been linked to a great antioxidant power, and nasunin, which also inhibits the action of free radicals, which could help repair cell damage. Just like in the potato in its green areas, we can find solanine so we must proceed to remove those parts. If you want to remove the bitter taste a little, it is advisable to leave the eggplant soaking for a few hours.

Cucumber, a vegetable which stands out for its high propeltion of water and potassium, is more than a refreshing food. It contains vitamins A, B1, B2, C, which also bind together in the skin. In addition, there may be small amounts of beta-carotene that are lost if we peel it. It is a good source of fiber, perfect against constipation and to moisturize the walls of the intestine, and also of vitamin K, which strengthens the bones. Its taste is bitter, yes, but you can alleviate this sensation by putting the cucumber to soak with salt for a few minutes

The tomato, more nourishing with skin

Of all the virtues of tomato - yes, it is a fruit, but it is more integrated into the basket of vegetables -, the best known are its high content in lycopene, a phytochemical with a powerful antioxidant effect, and its richness in vitamin C. According to a study from the Mediterranean University of Marseille, in France, the best way to squeeze these qualities is by taking it with skin. To give an idea of its importance, the researchers observed that a pasta dish with a tomato sauce with 6% skin has 58% more lycopene and 99% more beta-carotene than that does not include it.

The skin of the tomato provides other powerful antioxidants, such as quercetin, a flavonoid very common and of great interest to the food industry because anti-inflammatory and anticancer activity has been detected in the laboratory.

The carrot, grated and unpeeled

Being a root, carrot absorbs nutrients and assimilates them in the form of sugars. The content of these sugars decreases after cooking and increases with maturation. Its orange color is due to the presence of carotene, including beta-carotene or pro-vitamin A, a natural pigment that the body transforms into vitamin A as it needs it. It is advisable accustom to eat small amounts of shredded carrot, for example, in salads, if we want to take advantage of its properties. They have to be unpeeled carrots, since most of the fiber and all the nutrients are found on the surface. However, the skin should always be discarded in case the carrots are old, have a lot of soil or have been treated with pesticides,

"Summary-title":What to do to eat the skin without compromising hygiene

Who decide to take advantage of the skin virtues of these vegetables should scrupulously take care of hygiene: it is necessary wash it thoroughly and remove the blackened or damaged parts. The Spanish Agency for Consumer Affairs, Food Safety and Nutrition (Aecosan) advises washing fruits and vegetables under the tap jet, even when they are going to peel, as this prevents contamination from passing from the knife to the food. Specific brushes are recommended for the surfaces of hard-shelled products, such as cucumber or pumpkin. For drying, it's best to use kitchen paper,

Before eating vegetables or raw fruit with skin, or even any raw vegetables (lettuce, spinach...), Aecosan's warning is to immerse for five minutes in drinking water with a teaspoon of bleach dessert (4.5 milliliters) for every three minutes litres of water - the bleach must be labeled as "suitable for disinfection of drinking water". Then rinse with plenty of running water,