Next time you grab the peeler, think again because you can eat kiwi with the peel on. 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 these away or even scooping out the pulp with a spoon, which is a waste. So if you want to reap the health benefits of this supposed organic waste, here is some useful information about it.
Why should you eat kiwi with the peel on?
You've probably asked yourself this question before, right? Although the skin is practically edible, some people don't like the fluffy feel. However, according to several researchers, the kiwi fruit peel is safe to consume and even containslots of vitamins, nutrients and antioxidants. It also has a high concentration of flavonoids, insoluble fiber, as well as anti-inflammatory and anti-allergic compounds.
In addition, kiwis have more potassium than a banana, canReduce signs of skin agingand 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 various types of cancer and heart disease. You'll also get the antioxidant vitamin E, an immune-boosting anti-inflammatory agent. But the secret is being able to eat kiwi with the peel on, so it's time to put down the peeler.
What are the methods of eating the fruit peel?
As mentioned, the fruit's skin contains three times as many antioxidants as the pulp and can even help fight infections like staph and E. coli. Eating the fruit peel also increases the fruit's nutrient absorption by 30 to 50 percent. However, the green kiwi's peel is dark and rough, with an earthy flavor.
If you don't like this at all, you can try yellow or gold kiwis instead. These have smoother, thinner skin and are more comfortable to chew because they have less hair. Yellow kiwis also have more vitamin C than their green counterparts. So if you don't want to eat the hairy peel alone, you can make a smoothie using a whole kiwi. This will be much tastier and more nutritious to consume. Here are some other consumption methods you can try.
Can you just eat kiwi with the peel on?
The skin of the kiwi is ideal for easy snacking. Wash these first as you would any fruit. An easy way to eat a kiwi whole is to use the cutting method. The easiest way to enjoy your kiwis would be to leave the peels on. Simply cut into slices without peeling or bite into the kiwi like an apple. You can also throw the whole fruit into a blender. No matter what you prefer. Admittedly, 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
Most people like the fact that the sweetness of kiwis is balanced with a bit of tartness, making them perfect for a quick snack. You can also use it to liven up sweet and even savory dishes. If you're still getting used to the idea of eating the skin, cut your kiwis like this in your salad. The skin will help the fruit stay more intact and the texture will not 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.
- Smoothies are a great way to balance challenging flavors and textures. Add a whole kiwi to your blender along with 1/2 cup almond milk, 1/2 cup 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 left per bite, then marinate them in salad dressing for about 10 minutes before adding them to a tossed salad.
- Apart from the skin, you can also eat the core 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 products to reduce pesticide interactions 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 the skin on, know that you have the green light to bite into that kiwi, fluff and all.
Eat kiwi with the peel on for good reasons
The health benefits of eating whole kiwis don't stop at vitamin C and fiber. If you have trouble sleeping, 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 help control blood sugar, lower cholesterol, andcontribute to weight loss. Kiwis' supply of vitamin K also improves artery health and helps produce calcium to strengthen bones. Snacking on the whole fruit has also been shown to lower blood pressure in adults. When it comes to potassium, kiwis surpass 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 this fruit's numerous health benefits:
- Good for the heart:Flavonoids are abundant in the peel of the kiwi. These antioxidants protect cells, and new epidemiological studies have linked their consumption to a lower risk of heart disease and heart attacks. In addition, the high fiber content in the fruit's skin can reduce the risk of cardiovascular disease, cancer and diabetes.
- Prebiotics:The fiber in the fruit peel is a great source of prebiotics and probiotics that maintain the balance in favor of good bacteria over bad ones.
- Beneficial during pregnancy:The folic acid in kiwis can contribute to the formation of nerve cells and red blood cells. For this reason, pregnant women can benefit from it. The peel of a kiwi contains more folic acid than the pulp.
- As part of a low calorie diet:Kiwi fruit peel is an excellent diet food because it is relatively low in calories and carbohydrates, allowing you to enjoy all the other benefits without worrying about exceeding your calorie restriction or gaining weight. The average kiwi has around 45 calories.
Are food allergies possible when eating kiwis?
Actinidin, an enzyme unique to kiwifruit, may be responsible for allergic reactions in a small number of people. Green kiwis contain four times more of them than yellow varieties. Those who have mild allergies to green kiwis usually do not experience 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 don't experience side effects to actinidine, 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 can be found in many marinade recipes.
