Should You Eat the Skin on Kiwis?
Kiwis are a nutritious fruit packed with vitamin C, potassium, fiber, and other essential nutrients. Their fuzzy brown skin and vibrant green flesh make them a tasty and eye-catching addition to fruit salads, desserts, and more. But should you eat the fuzzy skin, or stop at the sweet green flesh?
Nutritional Benefits of Kiwi Skin
Eating the skin of a kiwi can provide additional nutritional value. The skin contains high amounts of fiber, as well as other phytochemicals and nutrients. Fiber is important for digestive health, heart health, stabilizing blood sugar levels, and weight maintenance.
The skin of the kiwi contains carotenoids, polyphenols, vitamins, and other compounds that may provide health benefits. These compounds have antioxidant effects to help neutralize free radicals and lower inflammation. The skin also contains insoluble fiber which can relieve constipation.
Concerns About Eating Kiwi Skin
Some people worry that eating kiwi skin may expose them to pesticides or other contaminants. However, simply washing the kiwi skin can help remove residues. Using organic kiwis can also minimize exposure.
There is also a slight risk of an allergic reaction to compounds found in the skin for those with sensitivities. It's a good idea to try a small piece of skin first to see if any irritation develops.
How to Eat Kiwi Skin
If you want to consume the nutritious kiwi skin, the best approach is to eat only tender young kiwis with thin skin that can be easily chewed and digested. The skin of ripe, older kiwis tends to be too tough to eat comfortably.
Carefully wash the fuzzy skin under cool running water while gently rubbing the surface with your fingers. Slice off both ends, then slice the kiwi in half lengthwise. Use a spoon to scoop out the halves of the fruit. Place the flesh side down on a cutting board and carefully slice off the green outer skin using a paring knife.
Chop the skins into smaller pieces to eat them with the sweet green inner flesh. You can also process them together in a blender to make smoothies. The small pieces of skin will generally blend up smoothly.
The Bottom Line
For most people, consuming the thin, tender skin of ripe kiwis is perfectly safe. It adds extra fiber, nutrients, and a tart flavor. However, older kiwi skins can be unpleasantly tough. Check the tenderness and thickness first before eating the skin on your kiwis.
Health Benefits of Kiwis
Beyond the nutrients found in kiwi skin, the flesh and seeds also provide many health boons. There are lots of reasons why you should add kiwis to your regular diet.
High in Vitamin C
Kiwis are extremely high in immune-supporting vitamin C. One large kiwi fruit provides over 230% of your recommended daily vitamin C. This vitamin helps your white blood cells function properly and assists collagen production.
Antioxidant Effects
In addition to vitamin C, kiwis contain polyphenols, carotenoids, and other antioxidant compounds. These help combat inflammation and may lower your risk for chronic diseases like heart disease and cancer.
Aids Digestion
The fiber, enzymes, and probiotic components in kiwis support better digestion. Kiwis may help relieve constipation while feeding good gut bacteria. The nutrients and enzymes also aid the absorption of nutrients from other foods.
Supports Heart Health
The compounds in kiwis help reduce blood pressure, blood clotting, and LDL cholesterol. This may lower the risk for heart disease and stroke. The fiber content also helps remove cholesterol from the body for better cardiovascular wellness.
Boosts Immunity
The vitamin C, antioxidants, and other nutrients in kiwis give your immune system an advantage against germs and viruses. These compounds help stimulate and strengthen your white blood cells so your body can fight infection more effectively.
Potential Concerns and Risks
Kiwis offer many benefits, but there are some things to keep in mind when adding them to your diet. They can cause issues for some people.
Allergies
Kiwi allergies, while rare, do exist. Symptoms may include itchy mouth, swelling of the lips, vomiting, abdominal pain, and diarrhea. People allergic to latex are more likely to also be allergic to kiwis.
Medication Interactions
The vitamin C in kiwis can interfere with some medications. They may impact how your body absorbs or excretes certain drugs. Check with your doctor about possible interactions.
Pesticide Residues
Kiwis may contain trace amounts of pesticide residues if not organic. However, thoroughly washing kiwis helps remove residues present on the skin and surface.
High Glycemic Index
Kiwis have a moderately high glycemic index. The natural sugars may cause blood sugar spikes for diabetics or prediabetics. Monitor your blood sugar carefully when adding kiwis to your eating plan.
Tips for Selecting and Storing Kiwis
Follow these recommendations for picking ripe, delicious kiwis and keeping them fresh.
Selecting Kiwis
Look for plump kiwis that feel heavy for their size with thin, fuzzy skin. Avoid fruit with bruises, damp spots, or other blemishes. The skin color does not indicate ripeness, so select based on touch.
Ripening Kiwis
You can ripen firm kiwis by leaving them at room temperature for a few days until the skin gives slightly under gentle pressure. Placing kiwis in a paper bag with bananas or apples releases ethylene gas to speed ripening.
Storing Kiwis
For ripe kiwis you want to enjoy within a day or two, leave them out on the counter. To extend storage time, place ripe kiwis uncovered in the refrigerator crisper drawer. They will usually stay fresh for up to two weeks.
Delicious Ways to Eat Kiwis
Besides simply slicing kiwis to eat the fresh fruit, there are many tasty ways to enjoy their sweet tangy flavor.
Kiwi Smoothies
Blend ripe kiwi slices with yogurt or milk and ice for a sweet, satisfying smoothie. You can also combine them with other fruits like mango, pineapple, or banana.
Overnight Oats
Mix diced kiwis into overnight oats along with chia seeds, nuts, other fruits, and milk. The juices will flavor the oats for morning time.
Fruit Salads
Kiwis pair excellently with other fruit like oranges, grapes, blueberries, and strawberries in a fresh salad. The contrasting colors and flavors create appetizing bowls.
Yogurt Parfaits
Layer sweet kiwi slices with Greek yogurt and crunchy granola in glasses or parfait dishes for an easy, no-bake dessert.
Tarts and Pies
The brilliant green kiwi slices make beautiful garnishes for tarts and pies. Or puree them to mix into the sweet pie fillings before baking.
With their fuzzy brown peel hiding a bright green, luscious interior speckled with edible black seeds, kiwis provide both visual appeal and sweet, tart refreshment. Their abundance of vitamin C, antioxidants, fiber, enzymes, and other nutrients offers many potential health benefits. While the skin is edible when tender, the delicious green flesh should not be missed. Add kiwis to your regular rotation of healthy fruits.
FAQs
Can you eat the skin on kiwis?
Yes, the skin of kiwis is edible. It contains beneficial fiber, antioxidants, and other nutrients. Just be sure to wash it and only eat thin, tender skins that can be easily chewed.
What nutrients are in kiwis?
Kiwis offer high amounts of immune-supporting vitamin C as well as vitamin K, vitamin E, folate, potassium, copper, and fiber. They also contain polyphenols and carotenoids that act as antioxidants.
Can kiwis help you lose weight?
Yes. The fiber in kiwis helps you feel full. Kiwis are also low in calories and have a low glycemic index, meaning they won't spike your blood sugar. This combination helps support weight loss.
How do you know if a kiwi is ripe?
Ripe kiwis feel slightly soft when gently squeezed but should not feel mushy. Their fuzzy brown skin may loosen a bit. The skin color does not indicate ripeness. If still firm, let them ripen at room temp for a few days.
How do you cut a kiwi?
First, wash the kiwi. Slice off both ends, then slice along the length of the kiwi. Use a spoon to scoop out each half from the skin. Slice or dice the green flesh as desired. You can also eat strips of the skin if tender.
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.
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