Eating kiwi skin can enhance nutritional benefits, providing more fiber, vitamins, and antioxidants. While kiwis are low in calories and packed with essential nutrients, the skin boosts the absorption of these benefits by about 50%. Various kiwi types, like the smoother golden kiwi, are more palatable for skin consumption. However, individuals with kidney stone predispositions or sensitivities should be cautious. Overall, enjoying kiwis whole offers a delicious way to maximize nutrient intake.
The Nutritional Power of Kiwi Skin
When it comes to eating kiwis, the common response is to peel them. These delightful green fruits, known for their fuzzy exterior, are often enjoyed in smoothies, fruit salads, or muesli— but mostly without their skin. However, some celebrities, like Jenna Ortega, have taken to social media to showcase their unconventional method of consuming kiwis whole, skin included. Let’s explore why this approach can be beneficial and worth considering.
Unlocking the Benefits of Kiwi Skin
Kiwis are nutritional powerhouses, brimming with essential vitamins such as vitamin C, vitamin K, and several B vitamins. Vitamin C plays a crucial role in bolstering the immune system, while vitamin K aids in proper blood clotting. The B vitamins contribute to healthy skin, hair, and cells, supporting the nervous system as well. With just about 54 calories per 100 grams and minimal fat, kiwis are a guilt-free choice.
Research suggests that consuming kiwis with their skin amplifies health benefits, increasing fiber, vitamins, and antioxidants intake. Eating the skin can boost your absorption of vitamin C, vitamin E, and polyphenols, which help the body combat free radicals and enhance immune function. In fact, nutrient absorption can rise by approximately 50%, providing significant advantages for digestion and overall satisfaction.
Have you heard of the kiwi berry? This smaller fruit resembles the classic green kiwi but boasts a smooth, edible skin and a milder, sweeter green flesh. Packed with vitamin C, antioxidants, and fiber, kiwi berries offer similar health benefits in a more compact size.
Diverse Kiwi Varieties to Explore
With around 60 different kiwi varieties out there, the green kiwi is the most recognized in Germany due to its tangy flavor. Its thick, fuzzy skin can deter some from eating it whole. On the other hand, the golden kiwi features a smooth, thinner skin and a sweeter taste, making it an ideal candidate for skin-on consumption. This variety also packs a nutritious punch, including vitamin C and fiber, without the fibrous texture of its green counterpart.
When shopping for kiwis in Germany, most are sourced from Italy, with some imports from New Zealand and Greece. For the sake of sustainability, it’s best to choose Italian kiwis, as they have a shorter transport distance. You can find European kiwis available from October through spring.
Enjoying Kiwis Whole: Best Practices
If you decide to eat kiwis with the skin, make sure to wash them thoroughly to remove any impurities. Opt for organic kiwis whenever possible, as they are grown without synthetic pesticides that can linger on the skin.
Ultimately, whether you choose to enjoy kiwis with or without their skin is a matter of personal preference. If the thought of the fuzzy texture is unappealing, consider cutting the kiwi in half and scooping out the flesh. This way, you can still benefit from the nutrients close to the skin without consuming it entirely.
For those who love smoothies, the golden kiwi can be blended whole, allowing you to reap the skin’s health benefits without the noticeable taste.
Are There Risks to Eating Kiwi Skin?
While there are numerous advantages to consuming kiwis with their skin, some individuals may face health risks. The skin contains oxalates, which can contribute to kidney stone formation in susceptible people when combined with calcium. If you know you have a predisposition to kidney stones, it may be wise to avoid the skin. Additionally, those with sensitivities to fruit skins or certain plant compounds might experience allergic reactions, such as itching or stomach discomfort.
If these concerns do not apply to you, indulging in kiwis with their skin can be a safe and beneficial choice, enhancing your dietary intake significantly.