Foods You Should Never Peel: Keep These Nutritious Skins On

Foods You Should Never Peel: Keep These Nutritious Skins On

Peeling fruits and vegetables is a normal part of food preparation, but removing the skin is not always necessary. In fact, some produce skins contain valuable fibre, vitamins and plant compounds that can contribute to a healthy diet.

Nutrition experts say that many common fruits and vegetables can safely be eaten with their skins, provided they are washed properly first. Keeping the peel on can also reduce food waste and make cooking easier.

Apples and Pears

Apple and pear skins are among the easiest peels to keep. Their skins provide fibre and antioxidants, including quercetin, a plant compound being studied for its potential health benefits.

Rather than automatically reaching for a peeler, simply wash the fruit thoroughly under running water and enjoy it whole.

Potatoes and Sweet Potatoes

Potato skins provide fibre and potassium, making them worth keeping when roasting or baking. Sweet potato skins can also be eaten and add extra nutrients and texture.

However, there is an important safety exception. Potatoes that have become extensively green or heavily sprouted can contain elevated levels of glycoalkaloids, particularly in the peel and green areas. Such potatoes should not simply be treated as normal produce.

For many people, peeling carrots is mainly a matter of texture or appearance rather than food safety. Keeping the outer layer can also save preparation time and reduce kitchen waste.

Cucumbers

Cucumber skin is edible and provides additional fibre and vitamin K. If the cucumber has a waxy surface, wash and scrub it well before eating.

Keeping the skin can also help cucumbers maintain their characteristic crunch, particularly when they are used in salads and sandwiches.

Eggplant

Eggplant skin is completely edible and contains antioxidant compounds, including nasunin. Smaller, younger eggplants tend to have tender skins that work particularly well in roasted or cooked dishes.

Older or very large eggplants may develop tougher skin, so peeling them can sometimes improve the texture of the finished meal.

Zucchini and Yellow Squash

There is usually no reason to peel zucchini or yellow squash. Their thin skins soften during cooking and contribute colour, texture and nutrients.

Simply rinse the vegetables, trim the ends and slice or cook them as required.

Peaches, Nectarines and Plums

The skin of peaches, nectarines and plums is edible and contributes fibre and antioxidants. Their skins can be especially useful when the fruit is eaten fresh, sliced into yoghurt or added to salads.

A thorough rinse before eating is important.

Kiwi

Kiwi skin may look unusual because of its fuzzy texture, but it is edible and contains additional fibre and vitamin C.

Some people prefer to remove the fuzz or blend the whole fruit into a smoothie. People with kiwi allergies or certain oral allergy or latex-fruit sensitivities should be more cautious because kiwi can cause itching or tingling in susceptible individuals.

Not Every Peel Should Be Eaten

Keeping the skin on is not a rule that applies to every fruit and vegetable.

Banana peel is technically edible when cooked but is generally unpleasant raw. Mango skin is also edible in a technical sense, but it can be bitter and may cause reactions in people sensitive to urushiol.

Cantaloupe and honeydew rinds are also best avoided. Watermelon is different: the white inner rind can be eaten when properly prepared, although the tough green exterior is normally removed.

Always Wash Produce Before Eating the Skin

If you plan to eat a fruit or vegetable with its skin, washing it properly is essential.

Firm vegetables such as carrots, potatoes and cucumbers can be scrubbed with a clean produce brush.

Importantly, produce should still be washed even when you intend to peel it. Cutting or peeling unwashed produce can transfer bacteria and dirt from the outside surface onto the edible flesh.

Avoid washing fruits and vegetables with soap or detergent. Plain running water and appropriate scrubbing are generally recommended for household produce cleaning.

The Bottom Line

Peeling is not always the healthiest or most necessary step in preparing fruits and vegetables. Apples, pears, potatoes, carrots, cucumbers, eggplant, zucchini, peaches, plums and kiwi are examples of produce whose skins can be eaten when properly washed and suitable for consumption.

Keeping edible skins on can add fibre and plant compounds to meals while reducing food waste. However, some peels are unpleasant, difficult to digest or unsuitable to eat, so it is important to know the difference.

The simplest approach is to wash produce thoroughly, keep edible skins when you enjoy them, and peel or discard skins that are tough, unsafe or unpalatable.

JD Vance Acknowledges Failures in US Handling of Iran War

JD Vance Acknowledges Failures in US Handling of Iran War

US Vice President JD Vance has acknowledged that the United States made significant mistakes in its handling of the war with Iran, including decisions about where American troops were positioned.

Vance made the comments during a CBS News town hall in Michigan after being questioned by Joey Amor, whose wife, Master Sgt Nicole Amor, was among six US Army Reserve soldiers killed in an Iranian strike on a military site in Kuwait at the beginning of the conflict.

Vance Admits There Were Serious Mistakes

Amor told Vance that although an Iranian drone was responsible for killing his wife, he believed that mistakes and failures before the attack had contributed to the deaths.

Vance acknowledged the concerns and said that information does not always reach senior officials. He promised to take the failures seriously and examine what happened.

The vice president also specifically pointed to the positioning of US troops, acknowledging that some decisions had exposed weaknesses in the military's approach. He said the US had already changed some of its tactics as it learned from the experience.

Iranian Drones Have Created a New Challenge

Vance also highlighted the growing threat posed by relatively inexpensive drones.

The conflict has demonstrated how smaller and cheaper unmanned systems can create serious risks for military personnel and infrastructure. According to Vance, the US military has changed aspects of its approach to improve troop protection and reduce the possibility of further casualties.

The comments indicate that the Pentagon is adapting its defensive strategy as the conflict continues.

The War Has Come at a High Human Cost

The discussion took place as the war continues to create significant costs for the United States and the wider region.

American military casualties have become an increasingly sensitive political issue, particularly as families of service members demand greater accountability over decisions that put troops in harm's way.

Vance's acknowledgement of mistakes is therefore politically significant. While he defended the broader administration strategy, his comments also recognised that some decisions made during the conflict had serious consequences.

Vance Defends the Administration's Strategy

Despite admitting failures, Vance argued that the United States had achieved important military objectives.

When questioned about why Washington had not secured a decisive victory despite President Donald Trump's initial expectations, Vance said the US had, in some respects, achieved significant success. However, he also stressed that the outcome depends partly on Iran's actions.

He described the situation as one in which "the enemy gets a vote", while saying that Washington's objective remains obtaining a firm commitment from Tehran that it will not rebuild its nuclear programme.

Political Pressure Is Growing

The comments come at a politically difficult time for the Trump administration. Rising energy prices and the continuing war have become important concerns for American voters ahead of the November midterm elections.

During the same Michigan town hall, Vance acknowledged that petrol prices were too high and said the Iran conflict was one factor contributing to higher costs. He also faced questions about immigration, government corruption and his potential plans for the 2028 presidential election.

Vance has also recently acknowledged that he has disagreed with President Trump over aspects of the Iran war, although he continues to defend the administration's wider record.

What Happens Next?

Vance's acknowledgement of military failures could increase pressure for a closer examination of the decisions that led to American casualties in Kuwait.

For families who lost loved ones, the most important question is likely to be whether lessons from the attack will result in meaningful changes to military planning and troop protection.

As the Iran war continues, the US administration faces the difficult task of balancing military objectives with the protection of American service members and the growing economic and political consequences of the conflict.

Vance's comments suggest that Washington recognises some of its decisions need to change, but the administration remains committed to its broader strategy of pressuring Iran over its nuclear programme.

Eating Blueberries Every Day May Have a Surprising Effect on Your Mood

Eating Blueberries Every Day May Have a Surprising Effect on Your Mood

Eating blueberries every day may do more than add flavour and nutrition to your diet. A new pilot study suggests that regular blueberry consumption could be linked to improvements in depressive symptoms among older adults, while also producing changes in gut microbes involved in important biological processes.

The findings add to growing scientific interest in the relationship between food, the gut microbiome and brain health. However, researchers caution that the study was small and does not prove that blueberries directly treat depression.

What Did the Study Find?

Researchers from Hebrew SeniorLife’s Hinda and Arthur Marcus Institute for Aging Research investigated whether eating blueberries regularly could influence mood and gut health in older, sedentary adults experiencing mild depressive symptoms.

Participants consumed blueberries daily for three months. Researchers observed that those eating blueberries experienced a greater and more consistent reduction in depressive symptoms during the study period.

The team also identified changes involving genes and enzymes produced by gut bacteria. These findings are particularly interesting because scientists are increasingly investigating how the gut microbiome may communicate with the brain.
Why Could Blueberries Affect Mood?

Blueberries contain several compounds that may be relevant to gut and brain health, including dietary fibre and anthocyanins.

Anthocyanins are natural plant compounds responsible for the deep blue and purple colours found in berries. Researchers believe these compounds may influence gut microorganisms and the substances they produce.

The study authors suggested that changes in gut microbial enzymes could potentially help explain how blueberry consumption might be connected with changes in mood.

This supports the broader concept of the gut-brain connection, a complex communication network linking the digestive system and nervous system.
The Results Need to Be Interpreted Carefully

Despite the encouraging observations, the study does not establish that blueberries can prevent or treat depression.

The researchers described the work as a pilot study, meaning it was designed to explore a possible relationship and provide information for future research.

Importantly, the reduction in depressive symptoms was not statistically significant compared with the placebo group. This means the researchers cannot confidently conclude that blueberries themselves caused the mood improvements.

Larger and longer clinical trials will be needed to determine whether the apparent benefits can be consistently reproduced.
Why Gut Health Matters as We Age

The findings are particularly interesting because maintaining both physical and mental wellbeing becomes increasingly important with age.

The gut microbiome contains trillions of microorganisms that interact with food and produce a variety of compounds. Diet is one of the factors that can influence this microbial ecosystem.

Foods rich in fibre and plant compounds, including berries, vegetables, legumes and whole grains, are generally useful components of a balanced diet. Blueberries can therefore be an easy way to add fruit, fibre and beneficial plant compounds to everyday meals.
How to Add Blueberries to Your Diet

There are many simple ways to include blueberries in a daily eating routine. They can be added to porridge, yoghurt, smoothies or whole-grain cereal. Fresh or frozen berries can both be convenient options.

However, eating blueberries should be viewed as part of an overall healthy dietary pattern rather than as a replacement for professional treatment for depression or other mental health conditions.
A Promising Area for Future Research

The new research provides another piece of evidence supporting scientific interest in the relationship between diet, gut bacteria and emotional wellbeing.

The study, published in The Journal of Nutrition, Health & Aging, found changes in gut microbial enzyme activity alongside reductions in depressive symptoms among older adults who consumed blueberries daily for three months.

While the results are promising, they should be considered preliminary. Future research involving larger groups of participants could help determine whether blueberries genuinely influence mood through changes in the gut microbiome.

For now, blueberries remain a nutritious addition to a balanced diet, and this research offers an intriguing reason for scientists to continue expl

Why Are French Students Protesting? The Growing Crisis Behind France’s School Unrest

Why Are French Students Protesting? The Growing Crisis Behind France’s School Unrest

France is facing a growing wave of student protests that began with complaints about school conditions but have now developed into a much wider expression of frustration over public services, living costs and government spending.

The movement began in September around high schools in the Paris region and quickly spread across the country. Students have been blocking school entrances, organising demonstrations and demanding improvements to their everyday learning environment. The protests have also attracted teachers, public-sector workers and other groups who share concerns about government spending and deteriorating public services.

What Are French Students Protesting About?

At the heart of the movement are complaints about overcrowded classrooms, teacher shortages, poor school buildings and demanding timetables.

Students say that teachers are sometimes absent without being replaced, while classrooms can become overcrowded. Poor infrastructure has also become an important issue, particularly after periods of extreme heat exposed problems with school buildings and inadequate cooling systems.

For many teenagers, the protests are therefore about conditions they experience every day rather than an abstract political disagreement.

Students have also raised concerns about France's university admissions system and the pressure surrounding the transition from secondary education to higher education.

How Did the Protests Begin?

The current movement reportedly started at a high school in Créteil, southeast of Paris, in September. Students initially protested over vacant teaching positions and poor conditions.

The demonstrations then spread rapidly through other schools, helped by social media and student networks.

The movement has been notable because it developed largely from high school students themselves rather than beginning as a traditional university-led campaign. Some universities have since become involved, giving the movement a broader educational dimension.

Education Funding Is a Major Issue

The protests are taking place against the background of France's difficult budget situation.

The government is trying to control public spending while dealing with significant financial pressures. Students and education workers argue that cuts or insufficient increases in funding could make existing problems in schools even worse.

Teachers' unions have also expressed frustration over staffing levels, pay and working conditions. This has helped connect the student movement with wider public-sector protests.

As a result, what began as a school-focused campaign has increasingly become part of a national debate about France's economic priorities.

Why Have Some Protests Turned Violent?

Although many demonstrations have been peaceful, some school blockades and rallies have resulted in clashes between protesters and police.

Authorities have reported incidents involving fires, thrown objects and damage to property. Police have responded with crowd-control measures, including tear gas in some locations. The violence has created an increasingly difficult situation for the government because it must address legitimate student complaints while maintaining public order.

French officials have strongly criticised attacks on police and public property, while some political figures on the left have accused the government of responding too aggressively to young protesters.

A Bigger Political Problem for France

The student protests come at a particularly sensitive moment for French politics, with the country heading towards its next presidential election.

The demonstrations have placed additional pressure on the government to respond to concerns about education and public services without abandoning its efforts to control spending.

The protests have also attracted support from wider groups affected by rising household costs. Recent nationwide demonstrations have brought together students, workers and other protesters concerned about living standards and the state of public services.

What Happens Next?

The future of the movement will depend partly on whether the government can persuade students that meaningful improvements are coming.

Officials have already discussed measures including faster replacement of absent teachers and changes involving school schedules and student participation.

The central issue remains straightforward: students want schools where there are enough teachers, adequate facilities and reasonable learning conditions.

France's student protests therefore represent more than a dispute over classrooms. They have become a symbol of wider frustration among a generation that believes public services are struggling while political leaders focus increasingly on budgets and spending cuts.

As demonstrations continue and wider social tensions grow, the French government faces a difficult challenge: addressing the concerns of young people before frustration develops into an even larger national movement.

Meghan Markle’s Crowd Skills Draw Comparisons to Princess Catherine During UK Return

Meghan Markle’s Crowd Skills Draw Comparisons to Princess Catherine During UK Return

The Duchess of Sussex appeared alongside Prince Harry in Nottingham during the couple’s first joint public engagements since returning to Britain. Their visit included stops at the Community Recording Studio (CRS), Himmah Hub and youth mentoring charity Epic Partners. The couple received a warm reception from members of the public, with supporters gathering to greet them.

12 Gut-Healthy Snacks With More Protein Than an Egg

 12 Gut-Healthy Snacks With More Protein Than an Egg

Finding a snack that is both satisfying and good for your digestive system can sometimes be challenging. Many convenient snacks are high in calories but low in protein and fibre. EatingWell has highlighted 12 gut-healthy snacks that provide more than 6 grams of protein per serving, which is more protein than a typical egg, while also providing at least 3 grams of fibre or including probiotic foods.

5 Snack Pairings That Can Help Boost Energy, According to Dietitians

5 Snack Pairings That Can Help Boost Energy, According to Dietitians

Feeling tired between meals is common, especially during a busy working day. While reaching for biscuits, sweets or crisps may provide a quick burst of energy, these foods can sometimes leave you hungry or tired again soon afterwards. Dietitians say that choosing the right combination of foods can make a snack more satisfying and provide more sustained energy.

EatingWell highlights five simple snack pairings that combine important nutrients such as protein, fibre, healthy fats and carbohydrates. Together, these nutrients can help make snacks more filling while supporting steadier energy levels.

1. Dates and Peanut Butter

Dates are naturally rich in carbohydrates, including glucose and fructose, which provide readily available fuel. They also contain some fibre.

Pairing dates with peanut butter adds protein and healthy fats. According to dietitians, this combination can make the snack more satisfying and slow the release of carbohydrates slightly. It can also be a convenient option before physical activity.

2. Dried Fruit and Nuts

A simple trail mix made with dried fruit, nuts and seeds can be an excellent portable snack. Dried fruit provides carbohydrates, while nuts and seeds contribute protein, fibre and healthy fats.

This combination can be especially useful for people who need something convenient during work, travel or outdoor activities. However, dried fruit and nuts can be calorie-dense, so paying attention to portion sizes is still important.

3. Whole-Grain Toast with Avocado

Whole-grain toast provides carbohydrates and fibre, while avocado contributes healthy fats and additional fibre. EatingWell also recommends adding strained Greek-style yoghurt to the toast for extra protein.

Combining these nutrients creates a more balanced snack than eating refined carbohydrates alone. Cottage cheese or nut butter can also be used as alternative toppings.

4. Milk and Fruit

A glass of dairy or fortified soy milk paired with a piece of fruit is another simple choice. According to EatingWell, a cup of either type of milk provides around 7 to 8 grams of protein, while fruit supplies carbohydrates and fibre.

Dairy and fortified soy milk can also provide vitamin B12, which is involved in energy metabolism. A balanced combination of protein and carbohydrates can make fruit a more substantial snack.

5. Dry-Roasted Edamame and Kiwi

Dry-roasted edamame is rich in protein and fibre and is also convenient because it does not require refrigeration. Pairing it with kiwi adds vitamin C.

Iron is important because it helps form haemoglobin and myoglobin, proteins involved in transporting oxygen throughout the body. Low iron levels can contribute to tiredness and fatigue.

Smart Snacking Tips

Choosing nutritious ingredients is only part of healthy snacking. Dietitians also recommend eating mindfully, controlling portions and keeping convenient healthy options available.

Rather than eating directly from a large packet, placing a snack on a plate or in a small bowl can make portions easier to recognise. Choosing mostly whole or minimally processed foods can also help improve overall diet quality.

Final Thoughts

The right snack does not have to be complicated. Pairing a source of carbohydrates with protein, fibre or healthy fats can create a more balanced option for between-meal hunger.

Dates with peanut butter, trail mix, avocado toast, milk with fruit and roasted edamame with kiwi are five simple combinations that can add useful nutrients to your day while supporting more sustained energy.

Instead of relying on sugary snacks for a temporary boost, building balanced snack combinations may be a smarter way to stay fuelled and satisfied throughout the day.