Can kiwi skin be eaten?

Can kiwi skin be eaten?

Kiwi is a nutritious and sweet and sour fruit. They have a furry brown skin, vibrant green or yellow flesh, small black seeds, and a tender white core. We all eat the inside, but is it possible to eat the skin of the kiwi?

Although many people love these fruits, there is some controversy as to whether the skin should be eaten or not. Technically, the skin is edible, but some people don’t like its fuzzy texture.

Kiwi skin is nutritious

Yes, the skin is edible and very rich for the body. Kiwifruit skins contain a high concentration of nutrients, especially fiber, folic acid and vitamin E.

Fiber is that critical nutrient that feeds the good bacteria that live in your gut. High-fiber diets are linked to a lower risk of heart disease, cancer, and diabetes. Folate is an especially important nutrient for cell growth and division, and may help prevent neural tube defects during pregnancy.

On the other hand, vitamin E is fat soluble and has strong antioxidant properties. Helps maintain healthy cells by preventing free radical damage.

Eating the skin of kiwifruit can increase fiber content by 50%, increase folate by 32%, and increase vitamin E concentration by 34%, compared to eating just the flesh. Since many people don’t get enough of these nutrients in their diets, eating kiwis in the skin is an easy way to increase your intake.

How do you eat it?

If we want to eat kiwi skin, we will look for smaller fruits as they tend to have a more tender skin than larger varieties. Although greens are the best-selling variety, golds have sweet yellow flesh and fuzz-free skin. Look for them with smooth, blemish-free skin that gives slightly when pressed. If the kiwi is extremely firm, it is not ripe, but if it feels mushy, it is overripe.

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Some research suggests that organic kiwis they may have more antioxidants than conventionally grown fruits, so we may prefer to choose organic when available.

It is recommended wash the outside kiwifruit before eating to remove any dirt, germs, or pesticides. Soaking fruit for 15 minutes in a mixture of baking soda and water can help remove more residue than rinsing with water alone.

Kiwis are normally considered low in pesticide residues, but washing them is still a good idea as the fruit may have picked up other contaminants during processing, packaging or transport.