for most people, kiwifruit is a delicious and nutritious fruit choice.
kiwifruit (or kiwifruit), also known as Chinese gooseberry, is a nutrient-rich sweet and sour fruit.
they are about the size of an egg and have brown furry skin, vibrant green or yellow flesh, small black seeds, and a soft white core.
while many people love kiwifruit, there is some controversy about whether kiwi skin should be eaten. technically, the skin is edible, but some people don't like its fuzzy texture.
this post reviews the pros and cons of eating a skin, so you can decide if you want to give it a try.
The skin is very nutritious
KIWI PEELS CONTAIN A HIGH CONCENTRATION OF NUTRIENTS, ESPECIALLY FIBER, FOLIC ACID, AND VITAMIN E.
- fiber: this important nutrient provides nutrients to the beneficial bacteria that live in the gut. a high-fiber diet has been linked to a reduced risk of heart disease, cancer, and diabetes (1).
- folic acid: folic acid is a particularly important nutrient for cell growth and division and can help prevent neural tube defects during pregnancy. (2, 3, 4)
- Vitamin E: This fat-soluble vitamin has strong antioxidant properties. It helps keep cells healthy by preventing damage from free radicals (5).
Eating kiwi peel increases fiber content by 50%, folic acid by 32%, and vitamin E by 34% compared to eating the pulp of kiwi fruit alone (6).
since many people do not consume enough of these nutrients in their diets, eating kiwi fruit with the skin is an easy way to increase their intake (7).
Summary: Kiwi peel is a good source of fiber, vitamin E, and folic acid. Eating skin increases the amount of these nutrients you get by 30 to 50 percent.
Most antioxidants are in the skin
The epidermis of kiwifruit contains a variety of antioxidants. in fact, the concentration of antioxidants in the peel is higher than in the pulp (8).
The skin is a particularly good source of two major antioxidants: vitamin C and vitamin E (9, 10).
Vitamin C is water-soluble, so it can fight oxidative damage within cells and in the blood (11).
In contrast, vitamin E is fat-soluble and primarily fights free radicals within cell membranes. (12）
Since kiwi peels are rich in water-soluble and fat-soluble antioxidants, they provide powerful antioxidant protection throughout your body.
Summary: Kiwi skin contains a high concentration of antioxidants, especially vitamin C and vitamin E. These antioxidants can fight free radical damage in many parts of the body.
Eating skin can be unpleasant for some people
Kiwi peel is rich in nutrients, but it can be unpleasant for some people to eat.
people often discard skin because of its blurry texture and peculiar taste.
however, you can partially remove the fluff by wiping the fruit with a clean towel, scrubbing with a vegetable brush, or gently scraping with a spoon.
if you prefer to peel, simply cut it off with a peeling knife or cut off one end of the kiwi and scoop out the pulp with a spoon.
Kiwi fruit also irritates the inside of some people's mouths.
this is because naturally occurring calcium oxalate crystals (called echimatites) scratch the delicate skin inside the mouth. these tiny scratches, combined with the acid in the fruit, can cause an unpleasant tingling sensation.
peeled fruit can help reduce this effect because of the high concentration of oxalate in the skin. however, raphides are also present in the flesh (13, 14, 15).
mature kiwis tend to produce less oral irritation than unripe fruits, as the soft flesh captures some of the needles and reduces their effects. (16）
summary: the texture of kiwi skin may make some people uncomfortable and can cause oral irritation due to the presence of oxalate crystals.
Some people should not eat kiwifruit
While kiwis are fun for most people, those with allergies or a propensity for kidney stones may need to avoid eating them.
Kiwi allergy
There are many documented cases of kiwi allergies, with symptoms ranging from mild itching of the mouth to a full-blown allergic reaction. anyone with severe allergies should avoid these fruits (17, 18).
Milder symptoms may have oral allergy syndrome or latex food allergy syndrome (19, 20).
Oral allergies and latex food allergies occur when the immune system reacts to certain proteins, such as those in kiwifruit, which are similar in shape to birch pollen or latex. (21）
This can lead to unpleasant symptoms such as itching or tingling in the mouth, numb or swollen lips, itchy throat, and congestion in the nasal or sinuses. (22）。
Some people with these syndromes can tolerate cooked or canned kiwi fruit because heating changes the shape of proteins and reduces cross-reactions. (23, 24）。
Kidney stone
People with a history of calcium oxalate nephrolithiasis may also want to avoid eating kiwi peel because it has a higher oxalate content than the pulp of the fruit (25).
Oxalate can bind to calcium in the body and form painful stones in the kidneys of people susceptible to the disease.
while not all studies have shown that reducing oxalate intake is beneficial, the American urological association recommends reducing oxalate intake. (26）
summary: people with kiwi fruit allergies, oral allergy syndrome, latex food allergies, or a history of kidney stones may want to avoid eating kiwifruit and skin.
Kiwifruit is good for you
Whether or not you choose to eat kiwi peel, consuming kiwi fruit has a variety of health benefits, including:
- Improve cholesterol levels: Consuming two kiwis per day for eight consecutive weeks increases heart-healthy HDL cholesterol levels, increases antioxidant levels in the blood, and reduces the dangerous oxidation of LDL cholesterol (27, 28).
- lower blood pressure: some studies have shown that eating 3 kiwis per day can lower blood pressure by an average of 10 points over 8 weeks (29, 30).
- better iron absorption: pairing kiwi fruit with iron-rich foods can increase iron absorption and help correct iron deficiency (31, 32).
- boosts immunity: eating kiwifruit has been linked to improved immunity and may help reduce head congestion and sore throat (33, 34, 35).
- improved digestion: kiwi fruit contains an enzyme called kiwi that helps your body digest proteins from food more easily (36, 37).
- reduce constipation: consuming fiber in kiwifruit twice a day can help reduce constipation and relieve bowel movements (38, 39, 40).
these studies used the pulp of kiwifruit, but there is reason to believe that eating fruit even on the skin can bring the same health benefits.
Summary: Eating kiwi fruit regularly has many health benefits, especially reducing the risk of heart disease and improving bowel movements.
Select, prepare, and store tips
kiwifruit is a hardy fruit that can be stored for a long time if properly selected, prepared, and stored.
Choose
If you plan to eat kiwi peels, look for smaller fruits, as their skins tend to be more tender compared to larger varieties (41).
while green kiwifruit is the most commonly sold variety, golden kiwifruit is a new variation in the u.s. market. they have sweet yellow flesh and hairless skin.
kiwi grapes are a miniature smooth peel that can also be eaten whole.
look for fruits with smooth, flawless skins that are slightly loose when pressed. if the kiwi fruit is very hard, it is immature, but if it feels mushy, it is immature.
some studies have shown that organic kiwifruit may have more antioxidants than fruits grown by traditional methods, so you may want to choose organic when available (42).
Get ready
Wash the outside of the kiwi fruit before consumption to remove any dirt, bacteria, or pesticides.
soaking the fruit in a mixture of baking soda and water for 15 minutes may help remove more residue than rinsing with water alone (43).
kiwifruit is generally considered to have low pesticide residues, but it is still a good idea to wash them because the fruit may absorb other contaminants during processing, packaging, or transportation (44).
Collection
kiwifruit are usually harvested when they are not yet ripe and continue to ripen during storage (45).
the maturation process slows down at low temperatures, so kiwifruit should ripen at room temperature and then transfer to the refrigerator when it is edible (46).
once refrigerated, they can last up to four weeks.
Summary: Choose a firm, flawless kiwifruit, wash before serving, and refrigerate when ripe.
Conclusion:
for most people, kiwifruit is a delicious and nutritious fruit choice.
while the skin is completely edible and offers plenty of fiber, folic acid, and antioxidants, some people don't like its texture.
there are a variety of kiwis to choose from, some of which have soft, hairless skin, so you can experiment and find your favorite type.
people with a sensitive mouth, allergy to kiwifruit, or a history of kidney stones should avoid eating fruit and its skin as it can exacerbate these conditions.
regular consumption of kiwifruit is associated with many health benefits, including boosting immunity, reducing the risk of heart disease, and improving digestive health, so incorporating them into your diet may be a smart move.