Eating a kiwi means cutting it in half and eating the inside while leaving the skin aside. What if, all these years, we were on the wrong track with this mode of consumption?
Recently, actress Jenna Ortega filmed herself biting into a kiwi like an apple. Obviously right. Because this little exotic fruit still holds many surprises, particularly regarding its skin.
Contrary to popular belief, the skin of the kiwi is edible, but it also offers many health benefits.
As Gillian Culbertson, dietitian at the Cleveland Clinic (Ohio – United States), explains, “ There are around 60 species of kiwifruit, and all of them have edible skin. The most commonly consumed versions are green and yellow or gold. »
What are the benefits of kiwi fruit skin? For the dietitian, there are many:
- Even more fiber : Eating a whole kiwi increases the fiber content of the fruit by 50%. A green kiwi with its skin contains 3.5 grams of fiber, compared to 3 grams for a yellow kiwi.
- Rich in antioxidants : the skin of the kiwi contains three times more antioxidants than the flesh. It contains vitamins E and C and polyphenols, all beneficial for fighting cellular aging and strengthening the immune system.
- A good source of folate : the skin of the golden kiwi increases folate intake by 34%. This vitamin B9 is essential for energy production and the proper functioning of the nervous system. It is also essential in pregnant women for the proper development of the nervous system of the fetus.
Not for everyone
However, not everyone should consume this downy skin. “ It is high in oxalates, which can increase the risk of developing kidney stones in people who have already suffered from them. “, explains Culbertson. Oxalate is a molecule which, by combining with calcium, is the cause of the majority of stones. In addition to the skin of kiwis, it is found in dark chocolate, tea, spinach, broccoli, peanuts, almonds, walnuts and hazelnuts…
Finally, for those who are still hesitant to bite into a kiwi like an apple, here are some tips:
- Opt for the yellow kiwi, whose skin is smoother;
- Trick your brain by cutting the kiwi as usual, but leaving the skin on;
- Add it to a fruit salad so that the texture of the skin is lost among the other fruits;
- Add a whole kiwi to a smoothie, letting your blender do the work.
Please note: Before eating the skin of the kiwi, make sure to wash it well. You will limit the pesticides and dust present in the down.
