Kiwi is the popular name for Chinese gooseberry. It is a sweet-tart and nutritious fruit. This fruit is the same size as the egg of a chicken and has a brown colored fuzzy skin. The inside of the fruit can be yellow or vibrant green with a soft white core and tiny black seeds. There are many lovers of kiwifruit but a lot of argument has been made on whether people can eat kiwi skin. Can you eat Kiwi skin? This skin is actually edible but there are people who dislike the fuzzy texture. In this article, we will be looking at some of the benefits of eating kiwi skin and what you need to know about kiwi skin.
There are actual health benefits that are associated with eating kiwi skin. Knowing this would help you make a choice whether or not to eat kiwi skin. The nutrition profile of kiwi skin is very high. It contains fiber, vitamin E, and folate. Fiber is a vital nutrient that feeds the gut’s good bacteria. Folate is an essential nutrient for cell division and growth. It also helps in preventing defects of the neural tube during pregnancy. Vitamin E is known for its strong antioxidant role. It helps in promoting cell’s health.
Health Benefits of Kiwi Skin
Eating the skin of kiwi is very beneficial to you because it provides the following benefits:
1. Improves the level of cholesterol
When you eat about two kiwis each day for an extended period of eight weeks, it causes an increase in the level of good HDL cholesterol. It also boosts the level of antioxidants present in the bloodstream and reduces the level of bad LDL cholesterol.
2. Decreases blood pressure
Studies have shown that eating three kiwis each day can help in reducing blood pressure.
3. Improve absorption of iron
When kiwifruit is eaten alongside other foods that have rich iron content, this may help in increasing the absorption of iron in the body. It can also correct some iron deficiencies.
4. Increased immunity
Actinidin is an enzyme that can be found In kiwifruit. It helps the body to digest proteins more easily
5. Reduced constipation
The rich fiber content in kiwifruit ease movement in the bowl thus reducing constipation.
All these benefits were discovered by studying kiwi flesh but we believe that it is also applicable to kiwi skin.
Can You Eat Kiwi Skin?
For a lot of people, eating kiwi skin is very unpleasant despite the nutrients present in it. The common reason why people throw away the skin is because of its strange mouthfeel and fuzzy texture.
The fuzz can actually be removed partially. This is done by using a neat towel to rub the fruit then scrub with a brush for vegetable or by using a spoon to scrape it lightly. If you decide to remove the skin then simply use a knife to slice off its end and scoop the flesh out with a spoon.
Kiwifruit can also cause an irritating mouthfeel. This is brought about by raphides, the natural calcium oxalate present in it. These crystals are known as raphides and they are capable of scratching the soft skin in your mouth. When the acid present in the fruit combine with these tiny scratches then there will be a stinging sensation.
This effect can be reduced by peeling the skin since it has more oxalates but there are still some of the oxalates in the flesh. Your mouth will be less irritated when you eat ripe kiwis but with unripe kiwis, there will be more irritation.
Who Should Stay Away From Kiwi
While there are a lot of health benefits that can be gotten from eating kiwi skin, not everyone can eat this fruit even if they want to. There are some people who are allergic to kiwi and they are advised to stay away from it. The symptoms of this allergy range from an itchy mouth feel to full-formed anaphylaxis.
Those with mild symptoms of kiwi allergy may have latex food or oral allergy symptoms. Both of these allergies happen when specific protein, some of which may be found in kiwi, causes your immune system to react. The symptoms would include tingling or mouth itching, swollen or numb lips sinus or nasal congestion, and scratchy throat.
Some people with these symptoms can still manage to eat canned or cooked kiwis since the heating process alters the protein shape and lowers the reaction of cross-reactivity.
The next category of people who should stay away from kiwi is those with kidney stones. Due to the presence of high oxalate concentration in kiwi, those with kidney stones should avoid eating these fruits. Oxalates bind with the body’s calcium to form these kidney stones in people who are susceptible to this disease.
Tips for Choosing Kiwifruit
Can you eat Kiwi skin? If you do not have the above-mentioned conditions then your answer should be yes. In order to enjoy these fruits you have to eat the right ones and we will share with you some tips on choosing the right one
- Choose smaller fruits as their skin is more tender than the larger ones
- Presently the most common kiwifruits are the green ones but if you find the yellow ones then go for it, they are sweeter and less fuzzy.
- Select the fruits that he a smooth and clear skin. Press the fruit lightly, if it is firm then it is not yet ripe but if mushy tit’s it’s overripe.
Some studies have shown that there are more antioxidants in organic kiwis than there are in conventionally grown kiwifruits. If available then go for the organic ones.