Apples
![](https://i0.wp.com/www.jiniakitchen.com/wp-content/uploads/2023/03/사과.jpg?resize=900%2C596&ssl=1)
Apples are a great source of fiber and vitamins, and the skin is particularly high in antioxidants like quercetin.
Potatoes
![](https://i0.wp.com/www.jiniakitchen.com/wp-content/uploads/2023/03/감자.jpg?resize=900%2C600&ssl=1)
Potato skin is a good source of fiber, vitamin C, and potassium.
Sweet Potatoes
![](https://i0.wp.com/www.jiniakitchen.com/wp-content/uploads/2023/03/고구마.jpg?resize=900%2C599&ssl=1)
Sweet potato skin is packed with fiber, antioxidants, and beta-carotene.
Cucumbers
![](https://i0.wp.com/www.jiniakitchen.com/wp-content/uploads/2023/03/오이.jpg?resize=683%2C1024&ssl=1)
The skin of cucumbers contains a lot of fiber and vitamin K, which is important for bone health.
Kiwi
![](https://i0.wp.com/www.jiniakitchen.com/wp-content/uploads/2023/03/키위.jpg?resize=900%2C570&ssl=1)
The skin of kiwi contains a lot of fiber, vitamin E, and antioxidants.
Pears
![](https://i0.wp.com/www.jiniakitchen.com/wp-content/uploads/2023/03/배.jpg?resize=900%2C598&ssl=1)
Pears are another great source of fiber, and the skin contains flavonoids that have been linked to a reduced risk of heart disease.
Eggplant
![](https://i0.wp.com/www.jiniakitchen.com/wp-content/uploads/2023/03/가지.jpg?resize=900%2C598&ssl=1)
Eggplant skin contains anthocyanins, which are antioxidants that may help protect against cancer and other diseases.
Tomatoes
![](https://i0.wp.com/www.jiniakitchen.com/wp-content/uploads/2023/03/토마토.jpg?resize=900%2C665&ssl=1)
Tomato skin contains lycopene, which is an antioxidant that has been linked to a reduced risk of heart disease and cancer.
Carrots
![](https://i0.wp.com/www.jiniakitchen.com/wp-content/uploads/2023/03/당근.jpg?resize=900%2C600&ssl=1)
While most people peel their carrots, the skin is actually a good source of fiber and nutrients like vitamin A.
Grapes
![](https://i0.wp.com/www.jiniakitchen.com/wp-content/uploads/2023/03/포도.jpg?resize=900%2C600&ssl=1)
The skin of grapes contains resveratrol, which is an antioxidant that has been linked to a reduced risk of heart disease and cancer.
As for the ingredients, these foods contain a variety of nutrients, including fiber, vitamins, and antioxidants. Some of the specific nutrients found in these foods include:
Fiber: Apples, potatoes, sweet potatoes, cucumbers, kiwi, pears, eggplant, and carrots are all good sources of dietary fiber.
Vitamins: These foods contain a variety of vitamins, including vitamin C (potatoes, sweet potatoes, and kiwi), vitamin K (cucumbers), vitamin E (kiwi), and vitamin A (carrots).
Antioxidants: Many of these foods are rich in antioxidants, which can help protect against oxidative damage and inflammation. Some of the specific antioxidants found in these foods include quercetin (apples), beta-carotene (sweet potatoes), anthocyanins (eggplant), lycopene (tomatoes), and resveratrol (grapes).