Can You Eat Kiwi Skin? Yes — Try These 3 Recipes

Many people are put off eating kiwi skins due to their furry texture, but they are in fact edible. We'll tell you the health benefits of eating kiwi skin.

Can You Eat Kiwi Skin?

Kiwi fruit, or Chinese gooseberry, originally grew wild in China. Today in the US, California produces 98 percent of all kiwi fruit. Kiwis are dense in nutrients and low in calories, which makes them the perfect healthy snack. The flesh is sweet and unique in flavor, however eating the skin on kiwis is less common, due to the fuzzy and rough texture. To reduce the fuzz on the kiwi skin, you can rub the skin with a clean cloth or scrub it with a vegetable brush.

You may want to consider switching to buying organic kiwis, as scientists have proven that they are higher in all nutrients, including antioxidants, Vitamin C and minerals, compared to non-organic kiwis. Although kiwis do not appear on the Environmental Working Group’s Guide to Pesticides in Produce, it is best to buy organic kiwi if you want to avoid fruit that may have been grown with pesticides.

What Are the Health Benefits of Eating Kiwi Skin?

Keeping the skin on the kiwi when you eat it provides a range of health benefits, due to the fact that much of the nutritional content of the kiwi is in the skin. There are many health benefits to eating kiwi skin:

• They are full of antioxidants, including vitamin C, choline, lutein and zeaxanthin, which help to remove free radicals from the body. Free radicals can build up and cause stress, which destroys cells and can lead to cancer. Studies show that the skin of the kiwi contains more antioxidants than the flesh of the fruit. 
• Fibre. Kiwi skin is rich in fiber. High fiber diets are linked to a lower risk of heart disease, cancer and diabetes. 
• Vitamin C. Kiwis contain more vitamin C than oranges. According to the National Nutrient Database maintained by the U.S. Department of Agriculture, a 100-gram serving of kiwi fruit provides 93 milligrams of vitamin C.
• Improved sleep. Kiwis contain serotonin, a neurotransmitter that manages mood and the sleep-wake cycle, which can also aid in a better night’s sleep. A 2011 study also concluded that eating kiwis helped to improve the quality of sleep in adults with sleep problems. 
• Protein. Kiwis are one of the fruits that are high in protein.

3 Ways to Eat Kiwis With Skin

To enjoy fresh kiwis, be sure to refrigerate them, and wash the fruit first to remove any dirt and germs before eating. Some popular recipes for kiwi fruit include: 

• Adding kiwi into a smoothie. Kiwi fruit is ideal to add to a green juice or smoothie. 
• Fruit salad. You can follow our quick fruit salad recipe, which makes for the perfect summer breakfast. 
• Savory salad. Try kiwi, lettuce, cucumber, walnut pieces and fresh mint, with a homemade dressing made from olive oil, lime juice and honey. 

Read on:

• Figs Are Not Vegan. Here’s Why
• How to Store Bananas so They Last Longer – Dos & Don’ts
• Preserving Plums: How to Enjoy Them All Year Round

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