[Updated April 30, 2018]
Q: Is it true that most of a carrot’s nutrients are in or just below the skin, so it shouldn’t be peeled?
Emily S. Mohn, PhD, and Elizabeth J. Johnson, PhD, both scientists in Tufts’ HNRCA Antioxidants Research Laboratory, respond:
A:“Carrots consist of three major layers: 1) the peel/skin (outermost layer), 2) the phloem (intermediate layer) and 3) the xylem (inner core). Generally, all of the peel and a very small portion of the phloem are removed when a carrot is peeled.
“Vitamin C and niacin are most concentrated in the peel but can be found in appreciable amounts in the phloem. As for beta-carotene (an orange pigment and plant form of vitamin A), the peel and phloem have approximately equal amounts. That is why both peeled and unpeeled carrots have the same orange color. The xylem contains the lowest amount (about 10% of the total) of beta-carotene. But, the xylem contains the majority of the calcium, potassium, magnesium and phosphorus present in carrots. And, both peeled and unpeeled carrots are good sources of fiber.
“As for carrots’ phytonutrients (compounds with potential, but uncertain health benefits), a little more than half are found in the peel. However, about 40% of the phytonutrients are found in the phloem and about 10% in the xylem.
“Overall, while removing the peel reduces some phytonutrients and small amounts of the vitamins and minerals in carrots, there is plenty of nutritional value left behind. Remember, the peel is only a small portion of the total vegetable. If you prefer the taste, texture or look of peeled carrots (or the convenience of baby carrots), you can certainly incorporate them into a healthy dietary pattern. But, this root vegetable is perfectly safe to eat unpeeled, as long as it is adequately washed.”
FAQs
In carrots, that's not necessary the truth. Researchers with Tufts University point out that while carrot peels do contain some wonderful nutrients — such as vitamin C, beta-carotene, and niacin — they're not only in the peel.
Do peeling carrots take away nutrients? ›
There is no need to peel your carrots, however, you can do so if the skin is really filthy or has been damaged. The skin of the carrot is just as edible as the rest of it, and removing the peel only means you're taking some of the nutrients with it. The most significant nutrient in carrots is beta-carotene.
Should you not peel carrots? ›
Because a carrot's skin isn't as thick as other root vegetables (like potatoes) or winter squashes, carrots are perfectly safe and delicious to eat without peeling so long as they are properly cleaned. When it comes down to it, peeling carrots or keeping the skin on is a matter of personal preference.
Do carrots lose nutrients? ›
It's best to cook carrots for the shortest time possible to preserve their nutritional value. Boiling, in particular, may lower some of the antioxidant activity in carrots and nutrients like vitamin C. But it makes it easier for the body to absorb the carotene in them.
Does peeling carrots remove bacteria? ›
A Sparta polyester brush was less effective than a scouring pad for removing Salmonella from carrots (P < 0.05). In all cases, brushing and peeling failed to eliminate the pathogens from the produce items, which may be the result of contamination of the utensil during use.
How do you eat carrots without losing nutrients? ›
Carrots - To preserve beta-carotene, a substance that helps the body obtain vitamin A, carrots should be cooked for about five minutes over medium to high heat. Grab a pot and add enough water to cover all the carrots.
Do vegetables lose nutrients when peeled? ›
Peels are packed with beneficial nutrients. The amounts of nutrients they contain vary based on the type of fruit or vegetable. However, generally speaking, unpeeled produce contains higher amounts of vitamins, minerals, and other beneficial plant compounds than peeled produce does.
Is it better to store carrots peeled or unpeeled? ›
You can prep the carrots however you'd like, but the best way is to hold off on peeling the skin for the longest storage time. If you are eating them within a week or two, feel free to chop off the ends and peel them, storing them in a quick-to-use type of way.
Do you need to wash carrots after peeling? ›
Rinse each peeled carrot before use.
Should you peel potatoes? ›
"From a health point of view, and I think from a taste and texture point of view, it's much better to leave the skin on," Simon says. "The skin of the potato is very high in fibre, potassium, vitamin C, vitamin B — all of those good, healthy things are in high concentration in the skin."
Eating carrots in moderation is good for your health. Eating carrots in excess, however, can cause a condition called carotenemia. This refers to yellowish discoloration of the skin because of the deposition of a substance called beta-carotene that is present in carrots.
What is the healthiest way to eat carrots? ›
Carrots provide more antioxidants when boiled or steamed than when eaten raw, according to a January 2008 report in the Journal of Agricultural and Food Chemistry. In fact, researchers found that boiling carrots until tender increased the concentration of carotenoids by 14 percent.
Is it better to eat apples with skin or without? ›
When eating apples, if you peel them off, the amount of this vitamin will decrease. down to 6.4 mg of Vitamin C and 61 IU of Vitamin A. Therefore, eating apples with the skin on is very beneficial for health.
What vegetables must be peeled? ›
Unfortunately, there are some vegetables you really should peel. These include vegetables with very tough or fibrous skin (think "bark-like") that won't soften when roasted. Examples of these vegetables: celeriac, kabocha squash, and pie pumpkins.
Do carrots heal the gut? ›
The fiber in carrots (and any high-fiber vegetables, actually) acts like a natural vacuum cleaner in your gastrointestinal tract, picking up debris as it runs through your body. Carrots can also help keep gut cells healthy, supporting a decreased risk of illness and improving your health overall.
How do you eat carrots to get the most nutrients? ›
Carrots are a versatile vegetable. People can eat them raw, steamed, boiled, roasted, or as an ingredient in soups and stews. Boiling vegetables can reduce or eliminate some of the vitamin content. Raw or steamed carrots provide the most nutritional value.
Should carrots be peeled before juicing? ›
Furthermore, some ingredients like pears, carrots, and ginger have thin skins that the juicer can easily remove without getting clogged. With these facts in mind, you can save time and preparation by juicing your ingredients with the peels on.
Are limp carrots still nutritious? ›
They're around 80-95% water after all! To regain their stiffness, simple place flaccid carrots in cold water for up to 5 hours before using. Afterward, you'll find that they're nice and firm again. However, because most of their vitamins are water-soluble, the carrot may not be as nutritious.
Does soaking carrots in water remove nutrients? ›
When carrots are soaked in non-acidic water, the leached solutes from carrots consist typically of sucrose, reducing sugars and vitamins, minerals, and soluble protein.
