Should you eat the skin of a kiwi?

In this brief guide, we will discuss the following question, “should you eat the skin of a kiwi?”, and other queries related to this topic.

Should you eat the skin of a kiwi? 

Yes, you should eat the skin of a kiwi due to its high nutritional benefits. However, some people do not prefer to eat it due to its texture and it might not look so appetizing. The skin of the kiwi contains more nutrients than the fruit itself. 

For example, the skin of the kiwi is high in soluble and insoluble fibers along with high content of vitamins such as vitamin C, E, and folate known as vitamin B9. Moreover, the skin is high in antioxidants that are found to have many positive effects on overall health. 

Generally, fibers are advantageous on many sides like reducing your risk of developing diabetes, cardiovascular diseases, and cancer. Most specifically, soluble fiber help in increasing your stool bulk thus reducing the risk of constipation. For insoluble fibers, they enhance gastrointestinal health.

Insoluble fibers are not digestible but fermented by the gut microbiota. When fermented they produce short chain fatty acids that help in the development and the proliferation of the beneficial microbiota thus reducing the risk of many problems for example those related to the digestive system.

Regarding vitamins like folate, vitamin B9 is needed for all age groups especially pregnant women because this vitamin is involved in the development of the nervous system of the baby. The other vitamins like vitamin C and E both have an antioxidant effect. 

Also, they are both beneficial for skin health and the immune system. Polyphenolics are phytonutrients that act as antioxidants in the body. Antioxidants fight inflammation and free radicals in the body that are produced naturally by the different mechanisms that occur in the body.

So, chemicals enter the body from the external environment. Antioxidants act on neutralizing the effect of these toxins on health. In addition, the skin of the kiwi is rich in serotonin which enhances sleep quality. Thus when consuming kiwi you increase your chances of having good sleep quality. 

Eating kiwi with its skin is very easy. All you need to do is brush the skin under cold and clean running water. This step is essential to remove all pesticides and dirt that might be present on the skin and that might lead to food poisoning.

Who should not eat kiwi?

People with some health problems should avoid eating kiwi to prevent some symptoms and the worsening of their cases. First, people suffering from kidney stones or who have suffered previously should completely avoid these fruits especially, if these stones are calcium oxalate stones.

Generally, the skin of the kiwi is richer in calcium oxalate when compared to the fruit itself. So, you can too simply remove the skin and eat the rest but in moderation. Also, some people have allergies to kiwi due to an enzyme called actinidin. 

When ingested kiwi can lead to some symptoms like itching, or mouth tingling. In severe allergy cases, if people suffering from the allergy ingest the kiwi fruit, the anaphylactic shock might occur and hospitalization might be needed. 

However, some people can tolerate canned or cooked kiwi because they are exposed to heat. When exposed to heat, proteins that make the enzyme will be denatured thus they will not induce any allergic reaction when ingested.


What are the health benefits of kiwi?

The kiwi fruit is loaded with benefits when included in a healthy and balanced diet. First, the fiber and antioxidants in the fruit help in lowering your cholesterol levels and your blood pressure. Also, fiber helps in relieving constipation, especially insoluble fiber.

Moreover, vitamin C in the kiwi helps in increasing the iron absorption from the beneficial food, especially for people suffering from iron deficiency anemia. Also, vitamin C helps in enhancing immunity thus fighting cold and flu.

How to choose and store your kiwis?

Regarding how to choose your kiwis to get the best of them, look for the small size kiwis because those will have a more tender skin thus you can consume them after scrubbing their skin. Large kiwis will have harder skin which is hard to chew. 

Also, look for firm texture fruits which signify that they are underripe. You can conserve them at home until they reach the needed degree of ripeness. Or you can press the fruit with your fingers, if it is slightly smooth when pressed this means it is good to be consumed. 

For the storing process, if you bought unripe kiwis, store them at room temperature until they reach the needed ripeness degree. When ripped, store the kiwis in the refrigerator because at low temperatures the ripeness process will slow down. Consume them as soon as possible to enjoy their taste and quality.


In this brief guide, we discussed the following question, “should you eat the skin of a kiwi?” and other queries related to this topic.


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