Eating kiwis with their skin can significantly enhance their health benefits by increasing fiber, vitamins, and antioxidants intake. This unconventional practice is gaining popularity, particularly among celebrities. Different kiwi varieties, like the golden kiwi, offer smoother skins that are easier to consume. Washing kiwis thoroughly and choosing organic options are recommended for safety. However, individuals prone to kidney stones or fruit allergies should be cautious, as kiwi skin contains oxalates and may trigger allergic reactions.
Why You Should Consider Eating Kiwis with the Skin
When posed with the question of whether to peel kiwis, many people would instinctively say yes. These vibrant, green fruits with their fuzzy exterior are often enjoyed in muesli, fruit salads, or smoothies—typically without their skin. However, a growing trend among celebrities, including Jenna Ortega, is to eat kiwis whole, skin and all. Let’s explore why this unconventional approach may actually be beneficial for your health.
The Nutritional Power of Kiwi Skin
Kiwis are nutritional powerhouses, brimming with essential vitamins such as vitamin C, vitamin K, and B vitamins. Vitamin C plays a crucial role in bolstering the immune system, while vitamin K aids in normal blood clotting. B vitamins contribute positively to skin, hair, cell health, and the overall functioning of the nervous system. Notably, kiwis are low in fat and contain roughly 54 calories per 100 grams.
Research suggests that consuming kiwis with their skin enhances their health benefits. Eating the skin increases fiber intake, vitamins, and antioxidants, allowing your body to absorb more nutrients, including vitamin C, vitamin E, and polyphenols. This increased absorption can help protect against free radicals and strengthen your immune system. In fact, nutrient intake can rise by an impressive 50 percent, aiding digestion and enhancing feelings of fullness.
You might find it interesting that the kiwi berry, a smaller variant of the green kiwi, features a smooth and edible skin. This fruit boasts a similar flavor profile but is milder and sweeter, packed with vitamin C, antioxidants, and fiber, offering comparable health benefits in a more bite-sized form.
Exploring Different Kiwi Varieties
Did you know there are around 60 different kiwi varieties? The green kiwi, known for its tart flavor, is the most recognized type in Germany. Its thicker, fuzzy skin can be off-putting for some, making it less appealing to eat without peeling.
In contrast, the golden kiwi showcases a smooth, thinner skin and a sweeter taste compared to its green counterpart. This variety is particularly well-suited for consumption with the skin, as it offers essential nutrients like vitamin C and fiber without the fibrous texture that some may find unpalatable.
If you’re shopping for kiwis in Germany, most of them are sourced from Italy, with additional imports from New Zealand and Greece. For a more sustainable choice, opt for Italian kiwis, as they have a shorter transport distance. European kiwis are generally available from October through spring.
How to Enjoy Kiwis Whole
If you decide to indulge in kiwis with their skin, remember to wash them thoroughly, just like any other fruit, to eliminate any surface dirt. Opting for organic kiwis is also a smart choice, as they are grown without synthetic pesticides that could linger on the skin.
Your preference for eating kiwis with or without their skin ultimately depends on your taste. If the thought of eating the fuzzy skin doesn’t appeal to you, try slicing the kiwi in half and scooping out the flesh. This method allows you to still benefit from the nutrients close to the skin without having to consume it entirely.
For smoothies, consider blending golden kiwis with the skin intact to reap the health benefits without compromising on flavor.
Caution: Potential Risks of Eating Kiwi Skin
While there are numerous advantages to consuming kiwis with their skin, it’s essential to be aware of some health risks. Kiwi skin is high in oxalates, which can lead to kidney stone formation in susceptible individuals when combined with calcium. If you know you have a predisposition to kidney stones, it’s wise to avoid the skin. This concern isn’t exclusive to kiwi skin; other foods like chocolate, spinach, and broccoli can also contribute to similar issues.
Individuals with fruit skin sensitivities may experience allergic reactions, such as itching, swelling, or gastrointestinal discomfort after eating kiwi skin. This is especially true for those prone to fruit allergies.
If these considerations don’t apply to you, enjoying kiwis with their skin can be a safe and nutritious choice!