Skip the peeling
Try washing or scrubbing vegetables rather than peeling them, suggests Rene Ficek, a registered nutrition in Ottawa, Illinois. “Unless the peel or outer layer is unpalatable, damaged or contaminated, cook the food whole,” she says.
“Most vegetables are peeled or trimmed before cooking to remove the tough skin or outer leaves. But most nutrients, such as vitamins, tend to lie close to the skin surface, so excessive trimming can mean a huge reduction in a vegetable’s nutrient value.”