Eating kiwi with its skin is generally safe and nutritious, as the skin contains fiber and antioxidants, but some people may find it bitter or tough.
The Kiwi Skin: An Unexpected Health Benefit
When it comes to peeling the skin of a kiwi before consumption, you might want to reconsider. According to nutritionist Gillian Culbertson, the skin of the kiwi—particularly the lesser-known golden kiwi—can provide additional health advantages.
Kiwis, as explained by the Cleveland Clinic, offer a plethora of health benefits, and their skin only serves to amplify these benefits. Culbertson noted that the ACTINIDIA, or the fuzzy kiwi, is the most common type of kiwi, featuring a bright green flesh and a fuzzy, edible skin. The golden kiwi, on the other hand, has a tropical flavor, a bronze color, and a smooth, hairless skin, making it more appealing to consume the skin.
Eating kiwi with the skin has several advantages:
- Increased Fiber Intake: The skin of the kiwi is high in fiber, which aids in digestion and reduces bloating.
- Rich in Antioxidants: The skin of the kiwi, especially the golden one, contains a greater concentration of antioxidants, such as vitamin C and E, as well as flavonoids. These nutrients support gut health, help combat oxidative stress, and reduce inflammation.
- Folic Acid Source: The skin of the kiwi is also a good source of folic acid, or vitamin B9, which aids in converting carbohydrates into energy (glucose).
To make eating the kiwi's skin easier, consider adopting the following tips:
- Choose Golden Kiwis: Due to their smoother skin, golden kiwis are often preferred over green kiwis.
- Remove the Fuzz: Lightly rub the skin to remove any fuzz before consuming.
- Slice or Dice: Slice or dice the kiwi for easier consumption in salads, snacks, or smoothies.
- Blend: Blend the whole kiwi, skin and all, for a nutrient-dense smoothie.
According to Culbertson, whether you choose to consume the kiwi with or without the skin, your body will reap the benefits.
For those concerned about the fuzziness of green kiwi skin, the golden kiwi offers a less fuzzy alternative. This makes it a popular choice for those aiming to optimize their nutrient intake by eating the fruit with its skin.
Keep in mind that thorough washing is essential to remove any dirt, residues, or potential pesticide traces. If possible, choose organic kiwis to minimize pesticide exposure. Once washed, you can eat the kiwi like an apple (if you enjoy the skin’s texture) or slice it into thin rounds or wedges for salads, snacks, or smoothies. Alternatively, you can blend the whole kiwi (with skin) for a nutrient-dense smoothie.
In conclusion, consuming kiwi with the skin not only boosts your intake of fiber, vitamins, and antioxidants but also benefits your digestive, immune, and overall health.
Eating the skin of kiwis, particularly the golden ones, not only enhances the benefits of consuming kiwis but also provides additional health advantages, such as increased fiber intake, rich sources of antioxidants, and a good source of folic acid. For those who find the fuzziness of green kiwi skin unappealing, the golden kiwi offers a smoother skin alternative, making it easier to consume the skin.
