The unexpected benefits of kiwi skin: a rich source of fiber and antioxidants. Although many throw it away, the skin of this fruit can improve digestive health and help maintain weight.
Kiwi, the oval fruit with a sweet-tart taste, is a true nutritional treasure. According to reports, this fruit is rich in vitamins C, K, and D, minerals, antioxidants, potassium, and fiber, providing benefits for bone health, heart health, and cognitive functions. While the creamy pulp is appreciated in salads and smoothies, kiwi skin is often discarded.
Experts suggest that it is edible and contains a significant amount of fiber, beneficial for intestinal health.
Surprising Benefits of Kiwi Skin
Kiwi skin is richer in polyphenols and flavonoids than the pulp. The polyphenol content in the skin is 12.8 mg/g, compared to 2.7 mg/g in the fruit pulp. The main polyphenols—catechin, quercetin, and epigallocatechin—are present in higher quantities in the skin.
Consuming kiwi with the skin can increase fiber intake by nearly 50%. A 100 g serving of peeled kiwi contains 2.1 g of fiber, while the same amount with skin provides approximately 3.5 g of fiber.
Due to its high fiber content and low calories, kiwi skin can be an ally in weight maintenance. The fiber helps with the feeling of fullness and regulates blood sugar levels. It is important to note that some individuals may experience digestive discomfort when consuming kiwi skin for the first time due to the sudden increase in fiber intake. It is recommended to wash the fruit thoroughly before consumption and to stay properly hydrated.
Additionally, kiwi is ideal for improving the immune system. It has a natural purgative effect due to the fiber it contains. This helps eliminate toxins from the colon and prevents constipation and gastrointestinal issues. It is also a good source of lutein, which is found in the human eye and contributes to the prevention of glaucoma and cataracts.
Attention! Only consume the skin of organic, untreated kiwi!
