Eating an apple without peeling it is a no-brainer and it doesn’t even taste bad. But, should you eat a kiwi like that? Well, research says yes. Scientists say Eating kiwi skin has numerous health benefits as it is filled with antioxidants and minerals.

If you’ve never tried a kiwi or kiwi skin before, let us tell you what it is like. A kiwi fruit (or, kiwi) also known as the Chinese gooseberry is a nutritious and tart-like fruit. A whole kiwi consists of the vibrant yellow or green fleshy center, the fuzzy brown kiwi skin, a tender white core, and small black seeds. They’re about the size of a small chicken egg.

Every part of the kiwi, including the fuzzy brown kiwi skin, is nutritious and can be eaten. Most people love kiwis, but they’re not a fan of the kiwi skin, probably because of the fuzzy brown texture. A few years ago, there was controversy concerning, “Can you eat kiwi skin?”. However, the controversy is cleared as scientists have said that the kiwi skin is edible. 

In this article, we have covered everything you need to know about kiwi skin, incusing how to eat it, why you should eat kiwi skin, and the pros and cons of eating kiwi skin. 

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Why should you eat Kiwi skin? 

Kiwi Skin

As we said, kiwis and especially, the kiwi skin is very nutritious. But, what exactly are the health benefits of eating kiwi skin? 

The kiwi skin contains a high concentration of nutrients, including fiber, folate, and Vitamin E. 

  1. Fiber: As you may already know, high fiber diets are known to be linked to a lower risk of heart disease, diabetes, and cancer. 
  2. Vitamin E: Vitamin E is a fat-soluble vitamin that is rich n antioxidant properties. Vitamin E found n kiwi skin helps in the healthy functioning of the cells and prevents damage from the free radicals present in the body.
  3. Folate: Folate is an essential nutrient for cell growth and cell division. 

The kiwi skin contains a fiber content of over 50%, folate of around 32%, and vitamin E around over 35%. 

Most of us have a deficiency of these nutrients in your body because of the diets we consume every day. Therefore, incorporating eating whole kiwis including kiwi skin into your diet can work magic on your body and energy levels. 

Besides, the kiwi skin is rich in antioxidant properties. N fact, the highest concentration of antioxidants in kiwi is in the kiwi skin and not n the kiwi flesh. The kiwi skin contains vitamin C and vitamin E which are two of the most essential antioxidants. 

Vitamin E is fat-soluble like we mentioned, thus, it can fight the harmful free radicals present in our membrane. Whereas, vitamin C is water-soluble and, fights oxidative damage within the bloodstream and cells. 

Therefore, eating kiwi skin can supplement the nutrients and antioxidants otherwise missing from your everyday diet. The kiwi skin provides strong antioxidant protection for the entire body. 

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Who shouldn’t eat Kiwi Skin? 

Even though kiwi skin is packed with essential nutrients that are incredible for nutrition and the body, some people find it unpleasant. It is a common complaint that eating kiwi skin is unpleasant because of the weird mouthfeel and fuzzy hair-like texture of the kiwi skin. 

However, the fuzz can be easily removed with a craving knife or vegetable brush or rubbing the fruit in a clean towel. Some people also say that the kiwi skin irritates the insides of their mouths. This happens because of the presence of calcium oxalate crystals called raphides in the kiwi skin. Raphides are naturally occurring substances and can scratch and irritate the tender skin inside your mouth. The scratches combine with acid in the kiwi flesh can cause an irritating stinging sensation. 

A vast majority of people like to eat kiwi skin, but, you should avoid eating kiwi skin if you have any of the following conditions:

  • Kiwi allergies

Some people are allergic to kiwi. Symptoms of a kiwi allergy can range from an itchy mouth to full-blown anaphylaxis. Therefore, if you are allergic to kiwi, it’s best to stay away from the kiwi skin too. 

However, some people with kiwi allergies can tolerate canned fruit or cooked kiwi. You should get an allergy test done and speak to a medical health professional if you are allergic to kiwi or kiwi skin.

  • Kidney stones

If you have a history of calcium oxalate kidney stones, you should be avoiding eating kiwi skin and kiwis in general. It is recommended by the American Urological Association that avoiding kiwi and kiwi skin is crucial for the management of kidney stones. 

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Kiwi skin benefits 

Kiwi Skin

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The kiwi skin has numerous health benefits including:

  1. Improved cholesterol levels: Eating two kiwis including the kiwi skin every day increases heart-healthy HDL cholesterol levels, improves antioxidants in the blood, and reduces the harmful oxidation of LDL cholesterol.
  2. Better immunity: Eating kiwi skin is linked to a stronger immune system and helps in relieving a sore throat and head congestion.
  3. Constipation: Those who suffer from constipation or irregular bowel movements should consume kiwi skin every day. The fiber in the kiwi skin helps to ease bowel movement.
  4. Lower blood pressure: Eating kiwi skin every day has been linked to reducing high blood pressure to an average of around 10 points.
  5. Iron absorption: Eating kiwi skin and kiwi flesh every day leads to better iron absorption in the body and reduces iron deficiency.
  6. Improved digestion: Kiwi contains an essential enzyme for digestion, known as, the actinidin. This helps the body to digest proteins easily. 

The bottom line and the answer to the question, “Can you eat kiwi skin?” is a positive yes. The kiwi skin is nutritious and filled with amazing minerals and antioxidants. There are many varieties of kiwi that you can choose from, including many options with tender and fuzz-free skin. 

Even though eating kiwi skin is linked with improved immunity, better digestion, low blood pressure, curing constipation, iron absorption, regulating cholesterol levels, etc., if you have a kiwi allergy or history of kidney stones, it’s best to stay away from the kiwi skin. 

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