Why do so many people eat kiwifruit with skin? Is it just a fad or a healthy trend?

Kiwifruit: a nutritional bomb

The kiwi, that small fruit with a bright green interior and smooth texture, is more than a delicious snack. Many studies endorse the nutritional and health benefits associated with the consumption of this tropical fruit; it is not only an explosion of flavor, but also a source of nutrients that can compete with the best-known superfoods. Rich in vitamin C, fiber and antioxidants, kiwifruit is an excellent ally for digestive health, the immune system and the skin. But if you're really interested in getting the most out of this little delicacy, then you can't overlook its skin.

Kiwi skin

The first thing you should know is that the skin of the kiwi is edible. And although many people get rid of it, more and more nutritionists recommend not to throw away this part of the fruit. The main reason is its impressive nutritional contribution: it contains significantly higher levels of fiber and antioxidants than the pulp.

In fact, some studies indicate that the skin of certain fruits, including kiwifruit, can provide up to 50% more fiber than the inside of the fruit and much higher concentrations of antioxidants, key compounds to protect the body from free radical damage, which helps prevent premature skin aging and reduce the risk of chronic diseases such as cardiovascular disease.

Nutritionist Julianna Hever, a specialist in plant-based nutrition, highlights in her book The Healthspan Solution the importance of consuming whole fruits, including the skin, to get the most out of their nutrients. He explains that this can help improve digestion and maintain a healthy balance of antioxidants in the body.

Dr. Roger Harris, author of The Fruit Bowl, elaborates on the benefits of kiwi skin. He points out that it is especially rich in insoluble fiber, a key nutrient to take care of intestinal health and protect our cells against oxidative damage. In addition, he explains that this fiber helps regulate cholesterol, promotes intestinal transit, helps stabilize blood sugar levels and promotes a healthy intestinal flora. All this not only improves digestion, but also increases the feeling of satiety.

Beyond fiber and antioxidants

Over the years, studies have shown that kiwi skin is a significant source of vitamin E and omega-3 fatty acids, two elements that are not only essential for cellular health, but also help reduce the risk of chronic inflammation in the body. In short, by eating kiwifruit with skin, we are not only giving our digestion a boost, but also our cardiovascular health and our skin.

Is kiwi skin safe?

You may wonder if the skin of the kiwi is safe to eat. The answer is yes, as long as you wash it well. As with any fruit, it is essential to remove any pesticide residue or dirt. It is recommended that kiwifruit be washed under running water before eating to ensure that it is clean. If you prefer an extra touch of safety, you can opt for organic kiwifruit free of residues and pesticides.

Texture and flavor

The skin of the kiwi has a somewhat rough and slightly bitter texture, which may put some people off. But here's the trick: the texture of the skin complements the smoothness of the flesh. So a good trick is to slice it, so you end up eating less skin and more pulp. Another good idea is to include it in smoothies, so that when you blend the skin, you don't notice it too much. But, if you are one of those who can't stand the idea of eating skin, we recommend starting with yellow kiwis, which don't have such a rough, rough and furry skin. Over time, you'll get used to their unique flavor and crunchy texture.

Kiwi skin is not for everyone: People with a history of kidney stones should avoid kiwi skin, as it contains a high amount of oxalates.

Not just a passing fad

Eating kiwi with the skin on is not only a way to reduce food waste, but it can also be an excellent strategy to improve your digestive health, increase your fiber intake and fight premature aging thanks to its antioxidants. While not everyone may be ready to embrace this trend right away, science backs up the benefits that kiwi skin offers. So, the next time you have a kiwi in your hand, think about everything you're passing up if you decide to peel it.

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