Introduction We all know the benefits of eating lots of fruits or vegetables. But guess what? You may be cutting off the most nutritious part of the plant. The peels are rich in fibre, vitamins, minerals and antioxidants; they can also make you feel full longer, a boon for your waistline. Eating the peel is also purely practical: it saves a lot of precious time. So throw away the potato peeler and discover a healthier, easier way to eat your produce. Say no to plagiarism. Get a tailor-made essay on "Why Violent Video Games Shouldn't Be Banned"? Get an original essay First things first: Wash it well Even if you eat organic, a good wash is always necessary: ​​even organic fruits and vegetables are treated with pesticides. Place your products under cold running water while gently scrubbing them. 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 hard objects such as carrots, turnips, parsnips or beets with a good brush. Don't use soap or bleach to clean food, as you run the risk of ingesting them. Also trim any damaged or dented areas, because bacteria can thrive there. Right in the skin Potatoes Yes, the potato is a carbohydrate and frying it or stuffing it with bacon, sour cream and cheese takes away much of its benefits. But with the peel, the humble potato transforms into something more vegetal. The skin of a potato packs 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 one medium-sized whole baked potato, about 15 percent of your recommended daily value. The peel also helps the potato pulp retain its nutrients. Skinless? You'll lose up to 90% of a potato's iron content and half of its fiber. Sweet Potatoes Sweet potatoes are ranked as the most nutritious vegetable by the Center for Science in the Public Interest, and the skin adds 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 potatoes cooked with the skin provides more fiber than a serving of oatmeal. The skin is also rich in beta carotene, vitamin E and folic acid and is 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 rub it well before baking. Mango Have you ever noticed that monkeys eat whole mangoes? They know something we don't: Mango skin is rich in antioxidants like mangaferin, noratirol, and quercetin, types of anti-aging antioxidants that help fight free radical damage and even cancer. Recent studies have also shown that some compounds present in mango peel help fight certain metabolic diseases such as diabetes and heart disease. And mango may even help you lose weight: Researchers have found that the peel of the mango fruit works similarly to resveratrol, a compound found in red wine that helps burn fat and inhibits the production of mature fat cells. Try blending whole mangoes into a smoothie or drying the peel into fruit pieces. Warning: Beware of a not uncommon allergic skin reaction, known as "mango itch" in Hawaii. Kiwi You've probably been overindulging in the green mango flesh inside for years, but the kiwi's hairy skin is completely edible and makes this nutrient-rich fruit even more nutritious. In fact, the skin contains more flavonoids, antioxidants,.