Benefits of eating kiwi skin for healthier lifestyle

Have you ever thought of eating kiwi skin? Do you wish to begin eating kiwi skin, considering you have kiwi as a part of your healthy diet?

Well, it’s not the easiest to begin eating kiwi skin if you don’t know the benefits, nutritional value and other aspects of it. So, without further ado, let’s begin talking about eating kiwi skin.

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Is kiwi skin edible?

Kiwi skin (Photo via Engin Akyurt/Unsplash)

One of the first things to know about eating kiwi skin, or eating anything that isn’t a part of usual diet, is whether it’s edible or not.

Yes, kiwi skin is edible and safe to eat. In fact, the skin of a kiwi fruit is a good source of fiber, vitamins and antioxidants, making it a nutritious addition to your diet.

However, some people may find the texture and taste of kiwi skin unpleasant, as it's often hairy and can be tart. If you want to eat its skin, it's important to wash the kiwi thoroughly under running water and then scrub it gently with a vegetable brush to remove any dirt or debris.

You can then slice the kiwi into thin rounds or quarters and enjoy it as is, or add it to a fruit salad, smoothie or yogurt bowl. If you find the texture or taste of the skin unpleasant, it's perfectly fine to simply peel it off before eating the fruit. Just make sure to cut off the ends of the kiwi first to make it easier to grip and peel.

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Benefits of eating kiwi skin

Kiwi skin can provide several health benefits, as it's a good source of fiber, vitamins, and antioxidants. Here are some of the potential benefits of kiwi skin:

High in fiber

The skin of a kiwi fruit is a good source of dietary fiber, which can promote digestive health and help regulate bowel movements.

Packed with vitamins

Kiwi skin contains high levels of vitamin C, which is a powerful antioxidant that can help boost immunity and protect against cellular damage. Kiwi skin also contains vitamin E, potassium and folate.

Antioxidant-rich

The skin of a kiwi fruit is rich in antioxidants, which can help protect the body against oxidative stress and reduce risk of chronic diseases like cancer, heart disease and Alzheimer's.

Lowers cholesterol

Kiwi skin contains a type of flavonoid called quercetin, which has been shown to help lower levels of LDL ('bad') cholesterol in the blood.

May improve skin health

High levels of vitamin C and antioxidants in kiwi skin may help improve skin health by reducing inflammation, promoting collagen production and protecting against UV damage.

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Nutritional value of kiwi skin

Kiwi skin (Photo via Ashish Vyas/Unsplash)

The skin of a kiwi fruit is a good source of fiber, vitamins and antioxidants. Here's the nutritional value of 100 grams of kiwi skin:

• Calories: 61
• Protein: 1.2 grams
• Fat: 0.5 grams
• Carbohydrates: 14.3 grams
• Fiber: 3.0 grams
• Vitamin C: 153% of the daily value (DV)
• Vitamin E: 10% of the DV
• Potassium: 6% of the DV
• Folate: 5% of the DV

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Returning to the primary question: is kiwi skin good for you? Keeping the above points in mind, it can be concluded that eating its skin can be beneficial for overall health, but of course, it has to be a part of a well-balanced diet.

Ideally, your diet should consider all macronutrients in proper proportions, and in accordance with your daily calorie intake. Furthermore, not everyone is able to digest every type of fruit or fruit skin (whichever is edible). Hence, it’s important to have a small portion to understand if you’re having any allergic reactions to it before adding to your daily diet.