We know that eating fruits and vegetables is the key to better health. But even if you love salads, washing, peeling and preparing vegetables can be time-consuming. Here’s why it’s important to know which foods you don’t need to peel to save time and preserve nutrients and flavor.

1. Potatoes Potatoes are usually always peeled to make mashed potatoes or baked potatoes. This is a bad idea because 20% of the nutrients like vitamin B and minerals are found in the skin. This is also where all the fiber is. Just scrub the skin well to make sure it is clean.

2. Eggplant The skin of this delicious vegetable contains a phytonutrient called nasunin, which is a powerful antioxidant that helps stop cell damage caused by aging or disease.

3. Sweet Potatoes The skin of this sweet vegetable contains most of its nutrients such as vitamin C, potassium and beta-carotene.

4. Cucumber It may be a little tough, but the green skin of the cucumber is very rich in antioxidants that stimulate the immune system and fiber, which prevents constipation and helps maintain optimal health.

5. Carrots If you wash carrots thoroughly, there is no reason to peel them. Antioxidants are concentrated in the skin and just underneath.

6. Parsnips This vegetable, often called white carrot, is less sweet and has a slightly spicier taste. But like carrots, it contains all its nutrients just under the skin.

7. Apples Many people remove the skin because it can be hard to digest, but that just means it’s full of fiber, which fills you up and makes it easier to digest. The skin of apples is rich in quercitrin, vitamin C, and cancer-fighting triterpenoids.