Can You Eat The Skin of a Kiwi?
“Yes, you can eat kiwi skin. Kiwi skins are extremely nutritious. Despite their fuzzy texture, the entire kiwi is consumable, including the seeds and the skin. They are rich in antioxidants and contain fiber, polyphenols, and vitamins C and E. The gold and green fruit eaten with skin offer remarkable benefits in the fight against free radicals.”
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A kiwifruit (also known as kiwi), or Chinese gooseberry, is a nutritious green tropical fruit. It is an edible berry of several species of woody vines in the genus Actinidia. While kiwis are beloved by many, there is a debate about consuming the skin. While the skin is edible, some individuals are put off by its furry consistency. Many fruits have edible skins that can be eaten raw. That applies the same to many leafy greens, “Spinach can be eaten Raw” see the article.
Kiwi peels are edible and healthy
Kiwi peels are not just edible, they also contain a high concentration of nutrients, especially fiber, and immune-boosting vitamins. The tropical fruit is incredibly delicious, and one of the healthiest fruits you can eat. But you might not have realized that you can also eat the skin.
Which kiwifruit variety is healthier, green or gold?
Both green kiwis and gold kiwi varieties offer health benefits, and determining which is healthier depends on the specific nutrients you’re looking for. Green kiwi, often known as Hayward kiwi, boasts impressive nutritional value. It’s renowned for its high vitamin C content, providing a potent dose of this essential antioxidant.
Additionally, green kiwi and its skin are a good source of dietary fiber, aiding digestion and promoting gut health. Enzymes like actinidin in green kiwi support protein digestion. While its skin might be more textured, the combination of vitamins, fiber, and enzymes makes green kiwi a valuable addition to a nutritious diet.
Gold kiwi, also referred to as Zespri Gold kiwi or yellow kiwi, offers a unique nutritional profile. While slightly lower in vitamin C compared to its green counterpart, it remains a good source of this vital antioxidant. Its rich vitamin E content sets it apart, supporting skin and immune health. With a smoother texture and sweeter taste, gold kiwi is a favorable alternative for those seeking a gentler option. Its distinctive combination of vitamins and antioxidants makes gold kiwi a valuable inclusion in a well-rounded diet. Ref: The nutritional and health attributes of kiwifruit: a review
Why is the skin good for you?
Kiwi skin offers significant health benefits due to its rich nutrients. Packed with dietary fiber, it aids digestion and keeps the gut healthy. The skin’s vitamin C and E content provides potent antioxidants, essential for immune support and cellular protection.
What is kiwi skin called?
Kiwi skin is commonly referred to as “peel” or “rind.”
Does the skin contain pesticides?
The presence of pesticides on kiwi peels can vary depending on how the fruit was cultivated. To minimize exposure, it’s recommended to wash kiwis thoroughly before consumption or consider choosing organic kiwis, which typically have fewer pesticide residues.
How do I wash the skin?
Like all fruits and vegetables, washing them before eating is essential. For the kiwi, place the fruit under running water and gently rub the skin with your hands to remove any impurities and harmful substances, especially if it is not organic. Once it has been washed, you can use a clean cloth to gently rub the surface or pat it dry to tame the fine hairs that adorn the kiwi’s exterior. If the kiwi is not of organic culture, soak it in vinegar water for 15 minutes to help decrease the pesticides.
Why are they just so hairy?
This fruit skin is hairy due to the presence of tiny, delicate, and bristle-like structures called trichomes. These trichomes are part of the fruit’s natural defense mechanism, helping to deter pests and reduce moisture loss while the fruit grows.
Is Kiwi a citrus fruit?
Kiwi fruits, while not classified as citrus, do boast a high vitamin C content and have a mildly tangy flavor. They’re recognized as actual berries, originating from single-flower ovaries.
Do they help with constipation?
Yes, kiwis can help relieve constipation. They are a good source of dietary fiber, which adds bulk to stool and promotes regular bowel movements. See study: Two Gold Kiwifruit Daily for Effective Treatment of Constipation in Adults
Can I eat them on an empty stomach?
Yes, you can, however, some individuals may be sensitive to the acidic nature of kiwi, so it’s essential to listen to your body and observe how it reacts. If you experience any discomfort or digestive issues, it’s advisable to consume kiwi as part of a meal rather than on an empty stomach.
What are polyphenols?
Polyphenols are a variety of plant compounds, including flavonoids, phenolic acids, lignans, and stilbenes. These compounds bring several health benefits, like enhancing digestion, and brain health, and guarding against conditions such as heart disease, type 2 diabetes, and certain cancers. Kiwi fruit, rich in polyphenols, supports the immune system and offers antioxidant effects.
Healthy Foods High in Polyphenols
(Read more about foods high in plant polyphenols: htHTTPS/www.webmd.com/diet/foods-high-in-polyphenols)
Health Benefits of eating a whole kiwifruit
Nutrients in kiwifruit
1. Rich in essential vitamins
A single kiwi will give you more vitamin C than two oranges. The vitamin E in the yellow fruit is an important nutrient for your immune system and heart health.
2. High in vitamin K
Vitamin K plays a vital role in producing essential proteins necessary for blood clotting and bone formation.
3. Contain polyphenols
Polyphenols contribute to several health benefits. They act as powerful antioxidants, protecting cells from oxidative stress.
4. Helps keep the gut healthy
Kiwis promote gut health through their high dietary fiber content and natural enzymes.
5. Good source of potassium
6. Loaded with fiber
You can check out the health benefits plus many more at: https://www.webmd.com/diet/health-benefits-kiwi
What are oxalates?
Oxalates naturally occur in certain plant foods like spinach, nuts, and kiwi. While they have minimal bodily function and are excreted through urine, specific individuals are more reactive to oxalates. When combined with calcium, they hinder proper absorption and can trigger the formation of calcium oxalate crystals in kidneys and joints, potentially resulting in kidney stones or gout.
Why you shouldn’t eat kiwi skin: People with a history of kidney stones should avoid eating kiwi skin.
Useful tips for consuming the skin
Opt for gold or yellow flesh over green fruit. “Gold kiwi skin lacks the coarse hairs found on the green variety, making it more tolerable,”
When you wash the kiwi, gently rub the skin with a kitchen towel or a nylon-bristled vegetable brush. This will diminish the hairy furriness.
Whip up a smoothie using it. Once the blender thoroughly combines the fruit and its skin, you’ll notice no distinction and the taste quality will remain impeccable.
What is the best way to peel this fruit?
The easiest way to peel a kiwi is to cut off both ends and then use a spoon to scoop the flesh out of the skin.
Can I add the skin to a juicer?
Yes, it combines well in a powerful blender
Can this fruit be dried?
Yes, you can dry kiwi fruit, and the skin for a matter of fact. The resulting product is commonly referred to as “dehydrated kiwifruit.” Dehydrated kiwifruit is a popular snack with a sweet and tangy flavor, and it offers several benefits compared to fresh kiwifruit:
- Extended Shelf Life: Dehydrated kiwifruit has a much longer shelf life than fresh kiwifruit because the removal of water inhibits the growth of microorganisms that cause spoilage.
- Portability: Dehydrated kiwifruit is lightweight and compact, making it a convenient snack option for on-the-go activities like hiking, camping, traveling, or taking on a picnic.
- Concentrated Flavour: The drying process intensifies the natural sweetness of the kiwifruit while maintaining its unique tangy taste.
- Nutrient Retention: Many nutrients, including vitamins and minerals, are preserved during the dehydration process, making dehydrated kiwifruit a nutritious snack.
- Versatility: Dehydrated kiwifruit can be used in a variety of culinary applications. It can be eaten as a standalone snack, added to trail mixes, used as a topping for yogurt or breakfast cereal, or incorporated into many tasty baked goods.
If you don’t have time to dry your own kiwi and kiwi skin purchase it on Amazon here; Dried infused fancy kiwi slices
Check out more interesting articles here:
Chia Seeds and how to consume them
The benefits of eating berries
So how do you eat the whole kiwi? Do you eat the skin of kiwi fruit? Maybe you slice it, admiring the vibrant green fruit or perhaps you scoop out the delicious flesh with a spoon and blend the skin. Let me know what you think in the comments section below.
