BODY

The old habit of peeling vegetables and fruit stems from the legitimate concern that unhealthy bugs and dirt may lurk on the outside. In addition to health considerations, cooks often prefer to peel vegetables because it’s esier than washing them thoroughly. Peeling, however, sacrifices nutrition for convenience. Much of the goodness of vegetables and fruit is in the skin or just beneath it. How much nutritional value is lost depends on the specific fruit or vegetable. Here is a closer look at five foods to wash rather than peel.

The potato

This versatile tuberous vegetable, a native of the Americas, was introduced to Europe by the Spanish in the second half of the 16th century. Since then, it has spread around the world and become a staple food in most countries. Potatoes are rich in carbohydrates (mainly in the form of starch), potassium, and vitamins C and B6. Peeling, which removes about 20 percent of the vegetable’s nutritional value, makes little sense unless the cook intends to mash them.

The carrot

This root vegetable is a rich source of potassium, magnesium, vitamins A, C, and K, and B vitamins. In many cultures, carrots are nearly as popular as potatoes. Like potatoes, most cooks peel carrots, but by doing so, get rid of much of the vegetable’s nutrient value. Thorough washing is a better option.

The parsnip

A native to Eurasia, the parsnip was introduced to North America in the 19th century. Like the carrot, the parsnip is rich in potassium and vitamin C. Most cooks peel parsnips, but in doing so, they remove even more of the nutrient-rich outer layer than other vegetables because the parsnip’s surface is rougher. Thorough washing with a stiff-bristled kitchen brush solves that problem.

The apple

The apple is a popular tree fruit that traces its origins to Asia. Apart from the varieties used in cooking and cider making, apples are usually not peeled. Like most fruit, however, they should be washed, especially if eaten raw, the way most people enjoy them. Despite the old saying “an apple a day keeps the doctor away,” apples are low in essential nutrients, apart from a moderate amount of dietary fiber and vitamin C.

The cucumber

Except for vitamin K, the cucumber is not rich in essential nutrients. Indeed, it consists of 95 percent water. Nevertheless, it adds a pleasant texture and delicate taste to many meals and salads. Cucumbers are easy to wash, and most varieties have a smooth and reasonably tender skin that is pleasant to eat.

For a balanced, healthy diet, nutritionists recommend eating fruit and vegetables every day—at least four of each. This advice is often undermined when we throw away a significant part of the nutrients by peeling fruits and vegetables. Keep in mind, however, that purchased produce can be unhygienic; if they are not from a certified organic source, the skins may carry traces of artificial fungicides and pesticides. If you choose not to peel them, always wash them thoroughly.