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Eating kiwi with peel – Is it healthy and are there any benefits to eating the fruit peel?

Next time you take the peeler, think again, because you can eat kiwi with skin. The fluffy skin that covers this bright green and deliciously tart fruit is actually rich in vitamins and antioxidants. Still, most people are used to throwing them away or even spooning out the flesh with a spoon, which is a waste. So, if you want to benefit from the health benefits of this supposed organic waste, below you will find some useful information about it.

Why should you eat kiwi with peel?

peeled kiwifruit not as healthy as the whole fruit due to the high nutrient content in the peel

You’ve probably asked yourself this question before, right? Although the skin is practically edible, some people do not like the fluffy feeling. However, according to several researchers, the skin of the kiwi fruit is safe to eat and even contains lots of vitamins , nutrients and antioxidants. Moreover, it still has a high concentration of flavonoids, insoluble fiber, as well as anti-inflammatory and anti-allergic compounds.

eat kiwi with peel or use it as a natural cosmetic product to prevent skin aging

In addition, kiwifruit has more potassium than a banana, can reduce signs of aging and even help you sleep better. It also provides some folic acid, an important nutrient that helps prevent certain birth defects and may reduce the risk of several types of cancer and heart disease. You also get the antioxidant vitamin E, an immune-boosting anti-inflammatory. The secret, however, is being able to eat kiwi with the skin on, so it’s time to put down the peeler.

What are the methods of eating the skin of the fruit?

why to eat kiwi with peel and how to remove hair by simple methods of consumption

As mentioned earlier, the skin of the fruit contains three times as many antioxidants as the flesh and can even help fight infections like staph and E. coli. Eating the skin of the fruit also increases the fruit’s nutrient absorption by 30 to 50 percent. However, the skin of the green kiwi is dark and rough, with an earthy flavor.

eat various varieties like yellow kiwi with peel and look forward to less fluff as a disturbing factor


If you don’t like this at all, you can try yellow or golden kiwis instead. These have a smoother, thinner skin and are more pleasant to chew because they have less hair. Yellow kiwis also have more vitamin C than their green comrades. So if you don’t want to eat the hairy skin by itself, you can make a smoothie from a whole kiwi. This will be much tastier and more nutritious to consume. Here are some other methods for consumption that you can try.

Can you eat kiwi with skin just like that?

eat halved or quartered kiwi with peel and stay healthy during pregnancy thanks to folic acid

The skin of the kiwi is excellent for easy snacking. Wash them first, as you would with any fruit. An easy way to eat a kiwi whole is to use the slicing method. The easiest way to enjoy your kiwis would be to leave the peels on. Simply slice without peeling or bite into the kiwi like you would an apple. You can also throw the whole fruit into a blender. It doesn’t matter which you prefer. Granted, because of the hairy texture of kiwis, not everyone likes to eat the peel. If the hair bothers you, some also recommend lightly scraping it off with a clean towel, vegetable brush or spoon.

Kiwis as a snack or in salads and breakfast

use whole kiwifruit with the skin in smoothies or as a fruity ingredient in salads


Most people like the fact that the sweetness of kiwis is balanced with some acidity, which makes them perfect for a quick snack. In addition, you can use it to liven up sweet and even savory dishes. If you’re still getting used to the idea of eating the skin, slice your kiwis this way in your salad. The skin will help the fruit stay more intact, and the texture won’t be as noticeable in it. Slice a kiwi to top your oatmeal for a refreshing start to the day, or mix it with the skin in a side dish or smoothie. You can even add more fruity flavor and spice to dinner by adding grilled kiwis to chicken or fish.

prepare smoothie with whole kiwi despite fluffy skin and absorb all the nutrients of the fruit

  • Smoothies are a great way to balance out challenging flavors and textures. Add a whole kiwi to your blender along with half a cup of almond milk, half a cup of Greek yogurt, a pitted date and a small ripe banana and blend until smooth and creamy.
  • Dice the kiwis so that there is less skin per bite, then marinate them in salad dressing for about 10 minutes before adding to a tossed salad.
  • Aside from the skin, you can also eat the pit of the kiwi. This is the healthiest part of the fruit, considered a superfood, and it would be a shame to miss it.
  • Look for organic produce to reduce interactions with pesticides, and make sure you wash your kiwis thoroughly. Scrub the fruit under cold water to remove any residue and then pat dry.
  • However you decide to eat the kiwi with peel, know that you have a green light to bite into this kiwi, fluff and all.

Eating kiwi with peel for good reasons.

do not eat only the flesh of kiwi fruit and eat the rich in antioxidants and vitamins fruit peel

The health benefits of eating whole kiwifruit don’t stop at vitamin C and fiber. If you have insomnia, consuming kiwifruit also promotes the release of serotonin in the body. This hormone has been shown to improve sleep time and sleep quality. Adding this fruit to your diet can also still help control blood sugar, lower cholesterol and contribute to weight loss. The kiwi’s supply of vitamin K also improves arterial health and helps produce calcium to strengthen bones. Snacking on the whole fruit has also been shown to lower blood pressure in adults. In terms of potassium, kiwis outperform bananas in potassium content. So after your next workout, consider slicing a fresh kiwi instead of peeling a banana! Here is a summary description of the many health benefits of this fruit:

for healthy skin and better teeth eat kiwifruit with the skin and benefit from numerous advantages

  • Good for the heart, flavonoids are abundant in the skin of the kiwi. These antioxidants protect cells, and recent epidemiological studies have linked their consumption to a lower risk of heart disease and heart attacks. In addition, the high fiber content in the skin of the fruit may reduce the risk of cardiovascular disease, cancer and diabetes.
  • Prebiotics: The fiber in the fruit skin is a great source of prebiotics and probiotics, which maintain the balance in favor of good bacteria over bad.
  • Beneficial in Pregnancy: The folic acid in kiwifruit may contribute to the formation of nerve cells and red blood cells. For this reason, pregnant women may benefit from it. Accordingly, the skin of a kiwi contains more folic acid than the flesh.
  • As part of a low calorie diet: the kiwi fruit rind is an excellent diet food because it contains relatively few calories and carbohydrates, so you can enjoy all the other benefits without worrying about exceeding your calorie restriction or gaining weight. The average kiwi has about 45 calories.

Are food allergies possible when eating kiwifruit?

eat kiwi with skin and use as a fruity ingredient and meat tenderizer in marinades

Actinidin, an enzyme unique to kiwifruit, may be responsible for allergic reactions in a small number of people. There is four times more of it in green kiwifruit than in yellow varieties. Those who have mild allergies to green kiwifruit do not usually have the same allergic reaction. However, if you are allergic to green kiwis, then it is best to consult your doctor before consuming the fruit. For those who do not have side effects to actinidin, this enzyme can actually help improve digestive health by breaking down proteins and improving functions at both the stomach and intestinal levels. For the same reason, kiwi is also a great meat tenderizer, which is why it is found in many recipes for marinades.