Vibrant green kiwis stand out as nutrient-packed powerhouses. Bursting with flavor and loaded with vitamins, minerals, and antioxidants, this small fruit has long been a favorite among health-conscious individuals. But here’s a question that might have crossed your mind: Is kiwi skin good for you? While most of us are accustomed to enjoying the juicy, emerald flesh within, there’s a growing interest in the potential benefits of consuming the fuzzy exterior as well.

What is Kiwi?

Although you might already be familiar with this fruit, Kiwi is a small, green or brownish fruit with vibrant green flesh and tiny black seeds. It is also known as the kiwifruit or Chinese gooseberry. Kiwi is native to China but is now grown in various parts of the world, including New Zealand, where it got its name from the kiwi bird, which shares a similar texture and color to the fruit’s skin.

What does Kiwi taste like?

Ripe kiwis are naturally sweet, with a pleasant sugary taste that’s often likened to a mix of strawberries, melon, and citrus fruits like oranges. Kiwis also have a noticeable tartness, which provides a refreshing and slightly tangy contrast to their sweetness. This tartness is often compared to that of green apples or sour grapes and feels like an unpleasant stinging sensation. Kiwi skin also is notably tart and slightly bitter compared to the sweet and tangy flesh.

Essential Nutrients found in Kiwis

Kiwis are a highly nutritious fruit and are packed with essential vitamins, minerals, fiber, and antioxidants. Here is an overview of the nutritional value of a typical medium-sized (about 100 grams) raw kiwi.

Vitamins

Vitamin C: Kiwis are exceptionally rich in vitamin C, with more than 150% of the recommended daily intake in a single fruit. Vitamin C is essential for immune function, skin health, and wound healing.

Vitamin K: Kiwis also provide vitamin K, which plays a vital role in blood clotting and bone health.

Vitamin E: This vitamin acts as an antioxidant and is important for skin and eye health.

Minerals

Potassium: Kiwis contain a good amount of potassium, which is crucial for heart health and maintaining healthy blood pressure.

Magnesium: Kiwis also contain a small amount of magnesium, which is important for muscle function and bone health.

Phosphorus: This mineral is necessary for strong bones and teeth.

Dietary Fiber

Kiwis are a good source of dietary fiber, which aids in digestion, helps maintain a feeling of fullness, and supports heart health.

Antioxidants

Kiwis contain various antioxidants, including vitamin C, vitamin E, and phytochemicals like flavonoids and carotenoids. These antioxidants help protect cells from oxidative damage and may reduce the risk of chronic diseases.

Calories and Carbohydrates:

A typical medium-sized kiwi contains about 61 calories and around 14 grams of carbohydrates, primarily in the form of natural sugars.

Protein and Fat

Kiwis contain a small amount of protein and almost no fat.

Health Benefits of Kiwi

Before we take a look at the benefits of Kiwi Skin, let’s take a look at the benefits kiwi fruit can have when eaten.

Rich in Vitamin C

Kiwi is renowned for its exceptionally high vitamin C content. This vitamin is crucial for a healthy immune system, as it helps the body fight off infections, heal wounds, and maintain skin health.

Aids Digestion

Kiwis are a good source of dietary fiber, which can promote healthy digestion by preventing constipation and supporting regular bowel movements.

Supports Heart Health

The potassium content in kiwis helps regulate blood pressure, reducing the risk of hypertension and heart disease. Additionally, the fiber and antioxidants in kiwis contribute to heart health.

Improves Skin Health

The combination of vitamin C and vitamin E in kiwis helps maintain skin elasticity, reduce the signs of aging, and protect against skin damage from UV rays and pollution.

Enhances Eye Health

Kiwis contain lutein and zeaxanthin, which are carotenoid antioxidants that promote eye health and reduce the risk of age-related macular degeneration (AMD).

Aids in Weight Management

The fiber in kiwis helps you feel full and satisfied, making it easier to manage your weight by reducing overeating.

Reduces Inflammation

Kiwis’ high levels of antioxidants and vitamin C can help reduce inflammation in the body, which is associated with various chronic diseases.

Immune Health

Kiwis support a strong immune system due to their high vitamin C content, making them a valuable fruit during cold and flu seasons.

Improves Respiratory Health

Some studies suggest that kiwis may help reduce the severity and duration of upper respiratory tract infections, such as the common cold.

Aids in Blood Sugar Control

Kiwis have a relatively low glycemic index and may help regulate blood sugar levels, making them a suitable choice for individuals with diabetes.

Bone Health

Kiwis contain vitamin K, which is essential for bone health as it helps in calcium absorption and bone mineralization.

Reduces Oxidative Stress

The antioxidants in kiwis can help combat oxidative stress in the body, which is a factor in the development of various chronic diseases, including cancer.

6 Nutritional Benefits of Kiwi Fruit Skin

Increased Fiber Intake

Kiwi skin is an excellent source of dietary fiber, which can aid digestion, promote regular bowel movements, and help maintain a feeling of fullness. A diet rich in fiber is associated with a reduced risk of digestive problems, including constipation.

Enhanced Nutrient Absorption

The skin of a kiwi contains various vitamins and minerals, such as vitamin C, vitamin E, and potassium. These nutrients, when consumed along with the flesh, can complement the nutritional profile of the fruit and promote better nutrient absorption.

Additional Antioxidants

Kiwi skin contains antioxidants like quercetin and flavonoids, which can help protect cells from oxidative damage and reduce inflammation in the body. Antioxidants play a role in reducing the risk of chronic diseases, including heart disease and certain cancers.

Skin Health

Some individuals believe that the nutrients in kiwi skin, such as vitamin E and antioxidants, can have a positive impact on skin health when consumed regularly. These compounds may contribute to a more radiant complexion and help combat the effects of aging.

Source of Folate

Your intake of folate is increased by kiwifruit peel. Folate, commonly known as vitamin B9, aids in the body’s conversion of carbohydrates into glucose, which is used as an energy source.

Folate is essential for the health of your liver, skin, hair, and eyes, as well as for maintaining a healthy nervous system.

Blood Pressure

Kiwi skin, like the flesh of the fruit, contains certain nutrients and compounds that may contribute to overall cardiovascular health, including the potential to help lower blood pressure.

Dangers of eating Kiwi Skin

While eating kiwi skin can offer certain health benefits, it’s important to be aware of potential risks and dangers associated with consuming it and there are certain people who need to avoid eating kiwi skin

Kidney Stones: Since kiwi skin contains more calcium oxalate crystals than the fruit’s inside flesh, those who have a history of calcium oxalate kidney stones may want to avoid eating it.

Those who are prone to this disorder may experience painful kidney stones in their kidneys from oxalates binding with calcium in the body.

Kiwi Allergy: Some individuals may be allergic to kiwi skin, just as they can be allergic to the flesh of the fruit. Kiwi allergies can cause symptoms such as itching, swelling, hives, or even more severe allergic reactions like anaphylaxis. If you have a known kiwi allergy, it’s best to avoid both the skin and the flesh.

How to Eat Kiwi Skins?

Choose Ripe Kiwis: Select ripe kiwis for the best flavor and texture. Ripe kiwis should yield slightly to gentle pressure when squeezed.

Wash Thoroughly: Before eating kiwi skin, it’s crucial to wash it thoroughly to remove dirt, potential contaminants, and pesticide residues. You can use plain water and a soft brush or cloth to scrub the skin gently. Be sure to rinse it well.

Slice or Dice: Once the kiwi skin is clean, you have a few options for how to eat it:

You can slice the kiwi into rounds, leaving the kiwi skin intact around the edges.

Alternatively, you can dice the kiwi, including the skin, into bite-sized pieces.

Is Kiwi Skin Good for You?

So can you eat kiwi skin? The answer is yes kiwi skins are perfectly edible. They can be good for you when consumed mindfully and safely. It contains dietary fiber, antioxidants, and vitamins, offering potential health benefits. The skin contains antioxidants like quercetin and flavonoids, which help protect cells from oxidative damage and reduce inflammation.

Conclusion

The question of whether kiwi skin is good for you brings to light the potential benefits and considerations surrounding this often-overlooked part of the fruit. Kiwi skin, when properly prepared by thorough washing and scrubbing, can offer valuable nutrients, such as fiber, antioxidants, and vitamins, which can contribute to improved digestive health, reduced inflammation, and overall well-being. If you’re looking to buy fresh kiwis and other groceries why not try our African Grocery Store?