Is it healthy to eat kiwi skin? Eating the skin of kiwi is healthy because of the fiber, folate, and vitamin E content in it. Eating kiwi can increase your fiber content by 50%, boost folate by over 30% and increase Vitamin E concentration by 34% compared to just eating the flesh by itself.
Why is fiber from kiwi important? Because research studies have shown it will lower risk of the heart disease, cancer, diabetes.
Why is folate important? Because it is an important nutrient for cell growth and division.
Why is Vitamin E important? It is a fat-soluble vitamin that has strong antioxidant properties. It can help to keep your cells from preventing damage from free radicals.
Is it healthy to eat kiwi skin? Photo credit: iStock-mladenova
If you eat the skin, it will increase the nutrients by 35 to 50%. There are more antioxidants in the skin of the kiwi than the flesh. Some of the health benefits of eating kiwis are:
- Helps to improve cholesterol levels- Studies have shown that eating 2 kiwis per day for 8 weeks increases heart healthy HDL cholesterol levels. And it decreases LDL cholesterol levels.
- Increases immunity.
- It helps to improve digestion.
- Reduces constipation- Research studies show that fiber can help ease bowel movements.
- Lowers blood pressure- Some studies have shown that eating 3 kiwis per day lowers blood pressure.
The Bottom Line is kiwi is a healthy fruit and most of the important nutrients are in the skin and not in the flesh. And those important nutrients are Vitamin E, fiber, and folate.
If you have any interest in trying any of our Ethical Supplement products to help you heighten your immune system or assist you with your fitness, weight loss or health goals. You can get a discount below at this link.
- Chan AO, Leung G, Tong T, Wong NY. Increasing dietary fiber intake in terms of kiwifruit improves constipation in Chinese patients. World J Gastroenterol. 2007 Sep 21;13(35):4771-5. doi: 10.3748/wjg.v13.i35.4771. PMID: 17729399; PMCID: PMC4611199.
- Chang CC, Lin YT, Lu YT, Liu YS, Liu JF. Kiwifruit improves bowel function in patients with irritable bowel syndrome with constipation. Asia Pac J Clin Nutr. 2010;19(4):451-7. PMID: 21147704.
- Rush EC, Patel M, Plank LD, Ferguson LR. Kiwifruit promotes laxation in the elderly. Asia Pac J Clin Nutr. 2002;11(2):164-8. doi: 10.1046/j.1440-6047.2002.00287.x. PMID: 12074185.
- Grozdanovic MM, Ostojic S, Aleksic I, Andjelkovic U, Petersen A, Gavrovic-Jankulovic M. Active actinidin retains function upon gastro-intestinal digestion and is more thermostable than the E-64-inhibited counterpart. J Sci Food Agric. 2014 Nov;94(14):3046-52. doi: 10.1002/jsfa.6656. Epub 2014 Apr 10. PMID: 24633720.
- Bayer SB, Gearry RB, Drummond LN. Putative mechanisms of kiwifruit on maintenance of normal gastrointestinal function. Crit Rev Food Sci Nutr. 2018;58(14):2432-2452. doi: 10.1080/10408398.2017.1327841. Epub 2017 Aug 14. PMID: 28557573.
- Skinner MA, Loh JM, Hunter DC, Zhang J. Gold kiwifruit ( Actinidia chinensis ‘Hort16A’) for immune support. Proc Nutr Soc. 2011 May;70(2):276-80. doi: 10.1017/S0029665111000048. Epub 2011 Feb 24. PMID: 21349229.
- Skinner MA, Bentley-Hewitt K, Rosendale D, Naoko S, Pernthaner A. Effects of kiwifruit on innate and adaptive immunity and symptoms of upper respiratory tract infections. Adv Food Nutr Res. 2013;68:301-20. doi: 10.1016/B978-0-12-394294-4.00017-1. PMID: 23394995.
- Hunter DC, Skinner MA, Wolber FM, Booth CL, Loh JM, Wohlers M, Stevenson LM, Kruger MC. Consumption of gold kiwifruit reduces severity and duration of selected upper respiratory tract infection symptoms and increases plasma vitamin C concentration in healthy older adults. Br J Nutr. 2012 Oct;108(7):1235-45. doi: 10.1017/S0007114511006659. Epub 2011 Dec 15. PMID: 22172428.
- Beck K, Conlon CA, Kruger R, Coad J, Stonehouse W. Gold kiwifruit consumed with an iron-fortified breakfast cereal meal improves iron status in women with low iron stores: a 16-week randomised controlled trial. Br J Nutr. 2011 Jan;105(1):101-9. doi: 10.1017/S0007114510003144. Epub 2010 Aug 23. PMID: 20727238.
- Svendsen M, Tonstad S, Heggen E, Pedersen TR, Seljeflot I, Bøhn SK, Bastani NE, Blomhoff R, Holme IM, Klemsdal TO. The effect of kiwifruit consumption on blood pressure in subjects with moderately elevated blood pressure: a randomized, controlled study. Blood Press. 2015 Feb;24(1):48-54. doi: 10.3109/08037051.2014.976979. Epub 2014 Dec 8. PMID: 25483553.
- Karlsen A, Svendsen M, Seljeflot I, Laake P, Duttaroy AK, Drevon CA, Arnesen H, Tonstad S, Blomhoff R. Kiwifruit decreases blood pressure and whole-blood platelet aggregation in male smokers. J Hum Hypertens. 2013 Feb;27(2):126-30. doi: 10.1038/jhh.2011.116. Epub 2012 Jan 19. PMID: 22258209.
- Chang WH, Liu JF. Effects of kiwifruit consumption on serum lipid profiles and antioxidative status in hyperlipidemic subjects. Int J Food Sci Nutr. 2009 Dec;60(8):709-16. doi: 10.3109/09637480802063517. PMID: 19919518.
- Gammon CS, Kruger R, Minihane AM, Conlon CA, von Hurst PR, Stonehouse W. Kiwifruit consumption favourably affects plasma lipids in a randomised controlled trial in hypercholesterolaemic men. Br J Nutr. 2013 Jun 28;109(12):2208-18. doi: 10.1017/S0007114512004400. Epub 2012 Nov 14. PMID: 23151354.
- Richardson DP, Ansell J, Drummond LN. The nutritional and health attributes of kiwifruit: a review. Eur J Nutr. 2018 Dec;57(8):2659-2676. doi: 10.1007/s00394-018-1627-z. Epub 2018 Feb 22. PMID: 29470689; PMCID: PMC6267416.
- Bailey LB, Stover PJ, McNulty H, Fenech MF, Gregory JF 3rd, Mills JL, Pfeiffer CM, Fazili Z, Zhang M, Ueland PM, Molloy AM, Caudill MA, Shane B, Berry RJ, Bailey RL, Hausman DB, Raghavan R, Raiten DJ. Biomarkers of Nutrition for Development-Folate Review. J Nutr. 2015 Jul;145(7):1636S-1680S. doi: 10.3945/jn.114.206599. Epub 2015 Jun 3. PMID: 26451605; PMCID: PMC4478945.
- Guo X, Ni J, Zhu Y, Zhou T, Ma X, Xue J, Wang X. Folate deficiency induces mitotic aberrations and chromosomal instability by compromising the spindle assembly checkpoint in cultured human colon cells. Mutagenesis. 2017 Dec 31;32(6):547-560. doi: 10.1093/mutage/gex030. PMID: 29165592.
- Cordero AM, Crider KS, Rogers LM, Cannon MJ, Berry RJ. Optimal serum and red blood cell folate concentrations in women of reproductive age for prevention of neural tube defects: World Health Organization guidelines. MMWR Morb Mortal Wkly Rep. 2015 Apr 24;64(15):421-3. PMID: 25905896; PMCID: PMC5779552.
- Dahl WJ, Stewart ML. Position of the Academy of Nutrition and Dietetics: Health Implications of Dietary Fiber. J Acad Nutr Diet. 2015 Nov;115(11):1861-70. doi: 10.1016/j.jand.2015.09.003. PMID: 26514720.