Can You Eat the Nutritious and Fiber-Rich Kiwi Fruit Skin?

The Nutritious Kiwi Fruit and Its Edible Skin

The kiwi fruit, also known as the Chinese gooseberry or simply kiwi, is a small, oval-shaped fruit with a thin, fuzzy brown skin and vibrant green flesh. Originally from Northern China, kiwis have become a popular fruit around the world due to their unique taste, texture, and wealth of nutrients.

One of the most frequently asked questions about kiwis is: can you eat the skin? The short answer is yes! Kiwi skins are entirely edible and contain high amounts of fiber, vitamin E, and antioxidants. In fact, leaving the skin on doubles the fiber content of a kiwi.

Nutritional Benefits of Eating Kiwi Skins

Here are some of the top nutrients found in kiwi skins:

• Fiber - Kiwi skin contains even more fiber than the flesh, promoting healthy digestion.
• Vitamin E - The skin boasts high levels of antioxidant vitamin E, which supports the immune system and heart health.
• Antioxidants - Compounds in the skin protect cells from oxidative damage caused by free radicals.
• Vitamin C - Kiwi skins contain vitamin C to support collagen production and immune function.

The skin accounts for around 38% of the total antioxidant content of a kiwi fruit. Leaving it on can significantly boost the overall nutritional value of this little fruit.

Ways to Eat Kiwi Skin

There are a few different ways you can consume kiwi skins:

• Raw - Simply wash the fuzzy exterior, slice off both ends, and enjoy the kiwi as normal with the skin left intact.
• Blended - Throw peeled or unpeeled kiwi slices into smoothies for a nutrition and fiber boost.
• Dehydrated - Dry the skins to make homemade kiwi chips as a healthy snack.
• Juiced - Run kiwis through a juicer without peeling to extract nutrients from the skin.

Choosing the Best Kiwis With Edible Skins

When selecting kiwis to eat with the skin on, look for fruits that are:

• Firm - Avoid those that feel soft or have damp, bruised, or broken skin.
• No bald spots - Fuzzy skin should fully cover the fruit.
• Unblemished - The skin should not be wrinkled, punctured, or show other defects.

Giving them a quick rinse helps remove any residual pesticides if they weren’t grown organically. Then they’re good to eat skin and all!

Health Benefits of Eating Kiwi Skins

Beyond basic nutrition, compounds in kiwi skins provide some surprising health perks. Here are a few of the top benefits of eating kiwis unpeeled.

1. Improves Digestive Health

With close to three grams of fiber in the skin alone, leaving it on kiwis can aid digestion. The fiber adds bulk to stool, encouraging regular bowel movements and relief from constipation. It also feeds the healthy bacteria in your gut microbiome.

2. Supports Heart Health

The high antioxidant content in kiwi skins helps protect heart health. Vitamin E and polyphenols fight inflammation and oxidative damage, reducing bad LDL cholesterol levels and lowering heart disease risk factors.

3. Boosts Immunity

Eating kiwi skin provides immune-supporting vitamin C and antioxidants. Getting enough vitamin C is crucial for white blood cell production and activity, bolstering your body’s defenses against pathogens and illness.

4. Aids Weight Loss

The fiber and nutrients in kiwi skin can also give your weight loss efforts a boost. Fiber increases satiety after eating, while the polyphenols may increase fat burning and metabolism. This combination helps reduce overall calorie intake.

5. Protects Skin Health

Kiwi skins contain nutrients like vitamin E vital for skin health. Vitamin E helps guard against UV damage, promotes collagen production, and may help reduce signs of aging like fine lines and wrinkles. Eating the skins can lead to younger, more radiant looking skin.

Potential Drawbacks of Eating Kiwi Skins

Eating kiwi skins is generally recognized as safe. But there are a few things to keep in mind:

Pesticide Residue

Just like other fruit skins, kiwi skins may contain higher amounts of pesticides. Choosing organic kiwis when possible helps minimize exposure to these chemical residues. Giving conventionally grown kiwis a good scrub removes some residue as well.

Texture and Taste

Some people dislike the fuzzy texture or added tartness from kiwi skins. The skin does add a bit more astringency and tannins. If you find skins unpleasant, just peel them before eating your kiwis.

Oxalates

For those prone to kidney stones, the oxalates found in kiwi skins could be problematic when eaten in excess. If you’ve had issues with kidney stones in the past, check with your doctor about dietary oxalates.

Allergic Reactions

Though rare, kiwi allergies do exist. Symptoms like itchy mouth or scratchy throat when eating the skins could signal an undiagnosed kiwi allergy. Discontinue eating if uncomfortable mouth or throat sensations occur.

Delicious Ways to Use Kiwi Skins

From snacks to desserts, here are some creative ways to eat up kiwi skins and make the most of these nutrient-packed fruits:

Kiwi Skin Chips

Dehydrate thin slices of kiwi skin for a healthy alternative to potato chips! These crispy, sweet treats make a tasty anytime snack.

Green Kiwi Smoothie

Throw skinned and sliced kiwis into the blender for a nutrition boost in fruit smoothies. The green color and nutrients make a picture perfect post-workout recovery drink.

Overnight Kiwi Oats

Mix diced kiwi skins and flesh with oats, chia seeds, milk, and vanilla or honey. Refrigerate overnight for an easy, satisfying breakfast.

Kiwi Skin Vinegar

Ferment kiwi skins to produce your own nutrient-dense vinegar perfect for salad dressings. Add a unique, tangy flavor to meals while squeezing extra nutrition from kiwi scraps.

Broiled Kiwi Dessert

Top sliced, unpeeled kiwis with brown sugar, butter, and lime juice then broil for a simple baked fruit dessert. The skins add great texture and flavor.

The Takeaway on Kiwi Skins

Can you eat kiwi fruit skin? Absolutely! The skin contains a concentrated dose of antioxidants, vitamin E, fiber, and other compounds vital for health. From boosting immunity to protecting your heart, kiwi skins provide some remarkable benefits.

Removing the skin does lower the overall nutrient content and fiber in this already nutritious fruit. So leave the skin intact and relish the added crunch in each tasty bite of kiwi or add skins into recipes for an extra nutrition boost.

As long as you don’t have an allergy, enjoy kiwis skin-on to take advantage of all these oval gems have to offer!

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.