Eating Kiwi Skin: The Surprising Benefits and Hacks
Introducing the Edible Skin of Kiwi
Maryland-based chronic pain specialist Dr. Kunal Sood has taken to TikTok to reveal the nutrient-rich fruit we have been eating the wrong way. Addressing his 2.3 million followers, Sood explained that while many of us peel and discard the skin of the fruit, it is not only edible but also a veritable gold mine of fiber and vitamins.
The Surprising Benefits of Kiwi Skin
Consuming the skin of the kiwi can have numerous health benefits, including:
- Increasing the fiber content by almost 50%, aiding digestion and reducing bloating
- Containing three times the antioxidants found in the fruit, helping to fight free radicals and decrease inflammation
- Being rich in both vitamin C and E, supporting the immune system and improving skin health
The Importance of Fiber in Our Diet
Most Americans don’t eat enough fiber. Women are encouraged to get 25 grams of fiber per day, while men should aim for 38 grams. Research has proposed that a high intake of dietary fiber can lower the risk of several types of cancer, including esophageal, gastric, colon, and rectal cancer.
The Power of Antioxidants
Free radicals, reactive chemicals that damage our cells, are believed to contribute to cancer development. Antioxidants protect the body from the harmful effects of free radicals by bolstering cellular function and reducing oxidative stress. Experts suggest getting your antioxidant fill from food sources rather than supplements.
And, there’s more…
- Kiwi skin is also a great source of vitamin C, which can:
- Fight scurvy and bolster immunity
- Improve skin health
- Boost mood, as shown in a 2021 New Zealand study that found eating vitamin C-rich kiwi can boost mood in as little as four days
Some Things to Keep in Mind
- For those with a history of kidney stones, Sood recommends avoiding eating kiwi skin due to its relatively high oxalate content
- If the idea of eating the textured exterior of the fruit gives you the ick, consider opting for the smoother-skinned gold kiwi variety or blending the whole fruit into a smoothie
Conclusion
Eating kiwi skin may seem unusual, but it offers a wealth of benefits, from increased fiber content to rich antioxidants and even vitamin C. With its rough, hairy exterior, it’s no wonder some are hesitant, but options like smooth skin varietals or whole fruit smoothies make it more palatable.
FAQs
Q: Do I have to eat the kiwi skin?
A: No, you don’t have to. But, as Dr. Kunal Sood suggests, it’s a valuable source of fiber, antioxidants, and vitamin C.
Q: Can I just peel and use kiwi in recipes?
A: Yes, you can. But, don’t discard the skin! You can use it in soups, stews, or even as a garnish.
Q: Is kiwi skin good for everyone?
A: Generally, yes. However, for those with a history of kidney stones, it’s recommended to avoid eating kiwi skin due to its high oxalate content.
Q: Can I substitute other fruits for kiwi?
A: While kiwi is unique, other fruits like papaya, mango, and watermelon also offer decent amounts of fiber and antioxidants. Experiment with different fruits to find your favorite!
