IntroductionWe all know the benefits of eating lots of fruits and vegetables. But guess what? You may be removing the most nutritious part of the plant. Peels are packed with fiber, vitamins, minerals and antioxidants; they can also make you feel full longer, a benefit for the waistline. Eating the skin is also purely practical: it saves valuable time. So throw away that peeler and discover a healthier, simpler way to eat your produce. Say no to plagiarism. Get a tailor-made essay on “Why violent video games should not be banned”?Get the original essayFirst things first: Wash it well Even if you eat organic, a good wash is still necessary: ​​even organic fruits and vegetables are treated with pesticides. Run your products under cold running water while rubbing them gently. The USDA says this is enough to remove dirt and bacteria, and drying produce with a paper towel or clean cloth will also help. Scrub firm foods like carrots, turnips, parsnips or beets with a good brush. Do not use soap or bleach to clean your food, as you run the risk of ingesting it. Also cut off any damaged or bruised areas, as bacteria can grow in these areas. Straight into the Skin Potatoes Yes, the potato is a carbohydrate, and frying it or loading it with bacon, sour cream, and cheese takes away most of its benefits. But with the skin, the humble potato is transformed into something more vegetal. The skin of a potato contains more nutrients (iron, calcium, potassium, magnesium, vitamin B6 and vitamin C) ounce for ounce than the rest of the potato. You'll get four grams of fiber from a medium-sized whole cooked potato, or about 15 percent of the recommended daily value. The skin also helps the potato flesh retain its nutrients. Without skin? You'll lose up to 90 percent of a potato's iron content and half its fiber. Sweet Potatoes Sweet potatoes are ranked as the most nutritious vegetable by the Center for Science in the Public Interest – and the skins add even more nutrients. Sweet potato skins contain almost half the recommended daily amount of vitamin C you need. The skin is very rich in fiber: a serving of sweet potato cooked in the skin provides more fiber than a serving of oatmeal. The skins are also rich in beta-carotene, vitamin E and folate, and are rich in potassium and iron. Especially for those who don't eat meat, the iron found in the skin of sweet potatoes is an important nutrient. Just scrub it well before baking it. Mango Have you ever noticed that monkeys eat whole mangoes? They know something we don't: Mango peel is packed with antioxidants like mangiferin, norathyriol, and quercetin, types of anti-aging antioxidants that help fight free radical damage and even cancer. Recent studies have also shown that certain compounds found in mango skin help fight certain metabolic diseases such as diabetes and heart disease. And mango can also help with weight loss: Researchers have found that mango skin acts similarly to resveratrol, a compound found in red wine that helps burn fat and inhibits the production of fat cells. mature. Try blending the whole mango into a smoothie or drying the skin to make fruit chips. A word.