Should You Be Eating Kiwi Skin?

The sweet and sour kiwifruit is popular around the world. Britannica says the most popular are golden and green kiwis. Golden kiwis have smooth skins and amber flesh, while green ones are hairy and jade. They're lime-sized and have black seeds. Whether you prefer golden or green kiwis, the skin can be confusing.

Like other fruits and vegetables, eating the skin is controversial. WebMD recommends eating the skins of sweet potatoes, eggplants, cucumbers, oranges (when zested), and mangoes. What about kiwi skins?

Kiwis are nutritious and healthy. They're high in vitamin C, antioxidants, and anti-inflammatory, per Medical News Today. They improve digestion, immunity, blood pressure, constipation, and cholesterol levels, says Healthline. Healthline says these benefits apply to kiwi flesh and skin.

Kiwi skins' health benefits

Tasting Table says the entire kiwifruit is safe to eat, even the fuzzy exterior. KIwi skins may have more nutrients than their flesh. KIWI skin is high in fibre, antioxidants, and bioactive compounds, according to a 2016 study.

 Food Chemistry says these peels are high in vitamin E. Skins have vitamin C, according to WebMD. Each vitamin fights free radicals and prevents oxidative stress, per Healthline.

Eating the peel boosts folate and fibre intake (per Healthline). Folate supports cell growth and is a common prenatal vitamin. Fiber helps with regularity and gut health. While the kiwi's interior is healthy, saving the peel is better.

The skin can increase dietary fibre by 50%, according to the European Journal of Nutrition. Vitamin E and folate consumption also rise.

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