Eating Kiwi With Skin
Peeling a kiwi’s fuzzy, paper-thin skin without having a fair amount of pulp come along can be a bit of a chore. But does that make those eating kiwis with intact skin lazy?
Not at all! It makes them smart about their health.
As I posted yesterday, kiwis became a staple in my family’s diet several weeks ago after I learned of their remarkable immunity-boosting powers. At first, however, I was the only one eating the unpeeled fruit.
When my kids asked if the skin is edible, I told them, “Of course, just think of it like fuzzy peach skin.” Comparing kiwis to peaches helped convert them!
Now, we have a simple procedure for eating our kiwifruit:
- Choose the ripest kiwi.
- Wash with water (scrub for smooth skin).
- Cut, bite, or peel off the hard end.
The answer is straightforward for those asking the trending Google question, “Can eating kiwi skin harm you?”
Multiple studies indicate that eating unpeeled kiwifruit isn’t harmful as long as the skin is washed. Consuming it increases the fruit’s nutritional punch!
Last year, a study from the UK’s Nottingham University and Zespri International found that the laxative effect of kiwis eaten “without skins” might make them a natural alternative to commercial laxatives.
But unpeeled kiwis have even more positive digestive effects. This year, New Zealand’s Institute for Plant and Food Research Limited published a study showing that eating the skin increases complete, spontaneous bowel movements by two per week.
That’s double the increase! But those results aren’t surprising. Multiple reviews of kiwis’ health benefits attribute eating their skin to significantly increased:
- Fiber (50% higher)
- Vitamin E (32% higher)
- Folate (34% higher)
Very compelling results!
Romania’s University of Agronomic Sciences and Veterinary Medicine has also taken notice of unpeeled kiwifruits. Findings in their report analyzing data from more than 60 other studies include:
- Kiwifruit skin contains compounds with triple the antioxidant activity of the pulp.
- Kiwifruit contains a new form of vitamin E, concentrated more highly in the peel than the pulp.
- There’s also evidence of higher polyphenol (plant-based micronutrients) concentrations in the peel than in the pulp.
- Some studies support the presence of natural sleep-inducing compounds such as quercetin, catechin, rutin, or naringenin in kiwifruit peel.
I know many people have an aversion to eating kiwi with its skin. As an example of whole food that’s greater than the sum of its parts, however, eating the kiwi with the skin is one aversion well worth overcoming!