With kiwi, the peel can also be eaten. However, this is not recommended for everyone. (photo: nata_vkusidey/stock.adobe.com)
Why should you eat kiwis with their skins on
Many people know that kiwi has health benefits. Finally, fruits contain important vitamins, minerals, antioxidants, and fiber. But what is less well known: also in Edible shell It contains healthy nutrients. However, some people should not eat them.
Registered dietitian Gillian Culbertson explains in a recent issue that kiwifruit has all kinds of health benefits, and eating the peel increases those. Input The famous Cleveland Clinic (USA).
Green and golden kiwis are particularly popular
“There are about 60 classify of kiwi, all of which have edible peels that differ in texture and texture.Culbertson explains. “The most talked about versions are green and gold.”
- Green kiwi: It is likely that the kiwi you are used to is Actinidia deliciosa. This is light green flesh and hairy skin. The latter is also edible, but eating it takes some getting used to for many.
- Golden (or yellow) kiwi: The golden kiwi is a bronze-colored, tropical-tasting fruit with a hairless, thinner rind – making it more pleasant to eat with the skin on.
There are many other types of kiwifruit, each with slightly different flavors and tastes depending on where it was grown nutrient formulations to have. Whatever type of kiwi you choose, here are some of the benefits you can expect:
Lots of fibre
Fiber reduces gas and helps with bowel movement. Kiwi is really good Those fiber, but if you leave the peel on it you’ll get more of it.”Sagitt Culbertson.
Eating the whole kiwi with the peel increases your strength fiber content by a whopping 50 percent. Peeled green kiwi contains 3.5 grams of fiber, while peeled golden kiwi contains about 3 grams of fiber.
Rich in antioxidants
Kiwi skin is full of antioxidants: it contains three times more antioxidants than the fruit itself! Antioxidants They help your body fight off free radicals, unstable molecules in your body that, if left unchecked, can damage cells and cause disease. The antioxidants found in the peel of the kiwi fruit include:
- Vitamin E: Leaving the skin on the golden kiwi increases its vitamin E content by 32 percent. Vitamin E also boosts your immune system and helps your body fight infection.Culbertson explains.
- Vitamin C: This is another immune booster, and the amount you get from kiwi peel depends on what kind of kiwi you are eating. One study showed that golden kiwi (161 milligrams) contained more vitamin C than green kiwi, which contained between 85 mg and 150 mg of vitamin C. Anyway, eating kiwi skin increases your vitamin C absorption.
- Polyphenols: These powerful antioxidants help fight inflammation in your body. Kiwis are generally a good source of polyphenols, but 30 percent of them come from the skin.
Good source of folic acid
Golden kiwi skin increases folic acid intake by 34%. Folic acidVitamin B9, also known as vitamin B9, helps your body convert carbohydrates into glucose to produce energy.
“It’s essential for your liver, skin, hair, and eyes and helps your nervous system function properly.”Sagitt Culbertson. “It is particularly important for pregnant womenBecause folic acid deficiency can lead to complications such as birth defects and anemia.
Who should not eat kiwi peel?
If you ever kidney stones You shouldn’t eat kiwi skins. “They are high in oxalate, which may increase the chance that people with a history of kidney stones will relapse.”So Culbertson.
oxalates They are naturally occurring substances found in some plant foods, including spinach, nuts, and of course, kiwi. They don’t have a major function in the body and are excreted in the urine – but some people are more sensitive to oxalates.
“It can mix with calcium in your body, which can prevent it from being absorbed properly and cause oxalate crystals to form in your kidneys and joints.”Culbertson explains. It can lead to kidney stones or gout to lead.”
American Urological Association (no) recommends that people who are prone to kidney stones avoid eating foods rich in oxalate.
Tips for eating kiwi with its skin
You don’t have to do anything special to eat a whole kiwi. You can just bite it! Those who find this extremely uncomfortable may experience the following advice Helps:
- gold instead of green Arguably, the hairless skin of the golden kiwi fruit is easy for most people to tolerate.
- fuzz scrub: When washing the kiwi, use a kitchen towel or a nylon vegetable brush to gently scrub the skin. “This will help remove some of the fluff and make it tastier.”says nutritionist.
- Cut or cube the fruit: Cut or cube the kiwi and leave the skin on. Add it to a fruit salad so that the texture of the skin counterbalances the sweetness of the fruit.
- Put them in a smoothie: Add a whole kiwi to the smoothie and let the blender break the skin into small, barely peelable pieces.
Whatever you decide, it’s up to you body I’ll thank you for leaving the chaff. (ad)