Discover the incredible kiwi skin benefits Look no further than the kiwi fruit! Find out how this superfood can improve your health and appearance.
When eating kiwis, most people discard the skin, but did you realize that you could consume the peel? Yes, it is correct! Discover some established Kiwi skin benefits by reading on.
kiwi skin benefits are highly edible and have been demonstrated to have multiple health benefits, such as improving digestion, reducing inflammation, and supporting cardiovascular health.
We’ll examine the health of kiwi skin benefits in more detail in this post, along with how to eat it and if it’s appropriate for all people.
What is Kiwi?
This little, fuzzy fruit, sometimes called Chinese gooseberry, kiwi, or kiwifruit, has vivid green or yellow flesh and greenish-brown skin. It is indigenous to Asia, where centuries have passed since its cultivation. Kiwi grows on a woody vine, much like grapes, in contrast to most other fruits that are grown on trees.
Although most kiwis are green, there are also golden or yellow varieties. In northern New Zealand, Zespri International LTD produced this cultivar.
The green and golden kiwis are members of the same genus, however, they are distinct species.
Nutrients including fiber, potassium, magnesium, and vitamins C and E can all be found in abundance in kiwis. They also include a good amount of antioxidants, which can help fend off free radicals and stave off illness.
Kiwifruit can be eaten raw or preserved and blended into sauces, jellies, and jams. Its distinct flavor is a combination of tartness and sweetness. It can also be a component of savory recipes.
Health Benefits of Kiwi Fruit
Rich in Nutrients: Nutrients like fiber, potassium, folate, vitamin C, vitamin K, and vitamin E are all found in abundance in kiwis. It’s a nutrient-dense addition to your diet because one serving supplies a large amount of your daily recommended intake for these nutrients.
Powerful Antioxidants: Antioxidants like vitamins C and E, which are abundant in kiwi fruit, aid in the body’s defense against free radicals. By shielding cells from oxidative damage, these antioxidants lower the risk of chronic illnesses and improve general health.
Supports Immune Function: Kiwi fruit is a great way to strengthen your immune system because of its high vitamin C concentration. White blood cell production is stimulated, the body’s defense mechanisms are improved, and the duration of colds and flu is shortened by vitamin C.
Aids Digestive Health: Dietary fiber helps maintain a healthy digestive system, and kiwi fruit is a good source of it. Fiber promotes regular bowel movements, avoids constipation, and gives feces more volume. Furthermore, actinidin and other enzymes included in kiwis facilitate better digestion and help break down proteins.
Promotes Heart Health: Kiwi fruit’s potassium and fiber content support heart health. While fiber lowers cholesterol, potassium balances the effects of salt to help control blood pressure. The risk of stroke and heart disease is decreased by these variables.
May Improve Sleep Quality: Serotonin, a neurotransmitter that controls sleep patterns, is found in kiwi fruit. Eat kiwis before bed to enhance the length and quality of your sleep. They are a great natural treatment for insomnia and other sleep disorders.
Supports Skin Health: Kiwi fruit’s high vitamin C and E content encourages the synthesis of collagen, which is necessary for keeping skin healthy. Additionally, by shielding the skin from pollutants and UV rays, these antioxidants assist in delaying the onset of wrinkles and premature aging.
May Aid Weight Loss: Kiwi fruit is a delicious snack choice for people attempting to lose weight since it is high in fiber and low in calories. Because fiber keeps you feeling fuller for longer, it lowers your overall calorie consumption and aids in weight management.
Kiwi nutrition profile
| Nutrient | Amount |
|---|---|
| Calories | 61 kcal |
| Protein | 1.1 g |
| Fat | 0.5 g |
| Carbohydrates | 14.7 g |
| Fiber | 3 g |
| Sugars | 9 g |
| Vitamin C | 92.7 mg |
| Vitamin K | 40.3 mcg |
| Vitamin E | 1.5 mg |
| Potassium | 312 mg |
| Folate | 25 mcg |
| Vitamin A | 87 IU |
| Calcium | 34 mg |
| Iron | 0.3 mg |
| Magnesium | 17 mg |
| Phosphorus | 34 mg |
| Zinc | 0.1 mg |
Note: The approximate levels of nutrients may differ slightly based on variables like variety and maturity.
Additional nutrition
Folate
Vitamin B9, or folate, is a water-soluble vitamin that belongs to the B complex family of vitamins. It is necessary for healthy cell growth and function as well as the production of red blood cells.
During pregnancy, folate can also aid in the neural tube’s development into the brain and spinal cord of the unborn child. By doing this, congenital anomalies like spina bifida may be avoided.
Fiber
The portion of carbohydrates in meals that cannot be broken down is called fiber. In contrast to most carbs, which are broken down into sugar molecules, fiber goes through the digestive system undigested. It has several health advantages, which you will soon discover.
Vitamin C
Water-soluble (meaning it dissolves in water), vitamin C is mostly recognized for its immune-stimulating and antioxidant properties. It can do more than just treat viral diseases like the flu and the common cold, though that is how it is most frequently linked.
Vitamin E
Strong antioxidant and fat-soluble vitamin E is essential for healthy immunological function and cell signaling. It is absorbed by fat.
Polyphenols
These are healthy plant-based substances. They consist of polyphenolic amides, phenolic acid, lignans, resveratrol, and flavonoids. Once more, you’ll discover more about the potential health effects of polyphenols below.
Kiwi Skin Benefits
Why, therefore, should you care to savor your kiwi skins? Here are a few excellent reasons, though:
1. Rich in anti-oxidants
Natural substances called antioxidants aid the body’s defense against free radicals. If free radicals are allowed to build up, they may cause oxidative stress, which raises the possibility of disease development and cell damage.
Skins from kiwis are a fantastic source of several antioxidants. Studies have even indicated that the antioxidant content of the fruit’s skin surpasses that of the fruit itself.
What antioxidants are present in the skin of kiwis?
First of all, kiwi skin is a good source of water-soluble vitamin C, which has been demonstrated to combat oxidative stress in the blood and cells.
Green kiwi fruits may not have as much vitamin C as gold ones.
Kiwi skin contains vitamin E, another potent antioxidant that helps maintain the integrity of the cell membrane by scavenging free radicals within it.
Consuming kiwifruit in their skin can result in a 32% boost in antioxidant levels.
Kiwi skin contains up to 30% of these vital antioxidants, making it a fantastic source of polyphenols.
2. Skin from kiwis can increase immunity
Your body uses the immune system as a defense against microorganisms that cause disease, such as bacteria, fungi, viruses, and parasites.
To make sure no invader survives, it consists of a network of proteins, tissues, organs, cells, and other molecules.
Although your body is meant to defend itself, some meals include particular nutrients that have been demonstrated to strengthen immune systems.
Skin from kiwis is one of them. Its high vitamin E concentration helps support your body’s defense against illness and increases immunity.
Vitamin C, which is abundant in kiwi skin, has been demonstrated to strengthen immunity by improving the body’s white blood cell function.
White blood cells are immunological cells that ward off infections in your body. They aid in the battle against an infection as well. Because of this, when a blood test is performed during a bacterial infection, the white blood cell count is always greater than usual.
Additionally, vitamin C helps fortify your skin’s defenses, which aids in the healing of wounds.
3. It can help fight inflammation
Most chronic conditions today, including heart disease, diabetes, and even cancer, were once a simple inflammation that became chronic and created a conducive environment for the diseases to take root.
Kiwi skin benefits are rich in polyphenol antioxidants, which have been shown to target various stages of the inflammatory cascade.
Polyphenols have also been shown to protect the cells against oxidative stress, which can lead to inflammation and disease development.
4. It might facilitate better digestion.
Actinidin, an enzyme that facilitates the breakdown of proteins in the diet, is abundant in kiwi skin. Actinidin aids in the breakdown of proteins more so than digestive fluids, according to one study.
According to the study, individuals who want to digest protein more quickly and effectively, such as athletes or elderly folks with compromised digestive systems, may benefit from kiwi extract.
5. Kiwi skin has a high fiber content.
Nutrients such as fiber are vital to human health. It has several uses, such as encouraging regularity and bowel motions, controlling blood sugar, reducing cholesterol, and aiding in weight loss.
By binding to and excreting toxins and wastes, fiber can also aid in the body’s detoxification from accumulated wastes.
It has been demonstrated that all of these advantages reduce the chance of developing heart disease, diabetes, and cancer, among other chronic illnesses.
In terms of daily requirements, a healthy adult male needs 38 grams, whereas a healthy adult woman needs 25 grams.
A single green kiwi can provide 3.5 grams of fiber, while a single gold kiwi can provide up to 3 grams. Eating a whole kiwi can supply up to 50% of your daily fiber needs.
This demonstrates that peeling your kiwis can significantly reduce the amount you eat; even if you do, figure out how to reintegrate the peels into your diet.
6. It can reduce blood pressure.
The strong antioxidant content of kiwi skin helps lower inflammation and guard against artery-lining cell damage, both of which can lower blood pressure.
In addition to their skin, the numerous nutrients like fiber and potassium found in kiwis are believed to decrease blood pressure because of their healthfulness.
In an eight-week trial involving individuals with moderately increased blood pressure, some participants received three kiwifruits daily, while the control group received one apple.
Compared to the apple-a-day group, the Kiwi group showed improvement in both their systolic and diastolic blood pressure when assessed over 24 hours.
7. keeps heart disease at bay
The high fiber content of kiwi skin has been demonstrated to reduce the risk of heart disease. By lowering cholesterol, the main risk factor for heart disease, fiber accomplishes this.
Instead of allowing cholesterol to enter the bloodstream, fiber can attach to it and encourage its removal from the body.
Additionally, it has been demonstrated that the polyphenols in kiwi skin enhance cardiovascular health by strengthening the heart’s and blood vessels’ inner lining, raising good cholesterol (HDL), lowering bad cholesterol (LDL), preventing platelet aggregation, and stimulating anti-inflammatory responses.
According to one study, polyphenols have a very strong potential to prevent myocardial infarction and coronary heart disease.
8. enhances the health of the skin
kiwi skin benefits are a high source of vitamin C, which can improve the health of your skin by increasing the formation of collagen.
The primary structural protein that maintains and fortifies the skin, bones, muscles, and connective tissues is collagen.
Collagen helps the skin remain tight and supple, preventing wrinkles and other early indications of aging.
It also inhibits the production of scars and encourages wound healing.
Collagen can also improve moisture, boost blood flow to the skin, and lessen the appearance of stretch marks.
Vitamin C reduces inflammation, which helps improve the health of your skin. Acne is one of the many inflammatory skin disorders that this can help prevent or treat.
9. Avoid sunlight damage
Kiwi skin has antioxidants that can help scavenge free radicals from excessive sun exposure, which can damage skin cells and promote premature aging.
Kiwi skin has natural vitamin E, which is also found in sebum, or skin oil, which forms a protective layer on the skin that keeps moisture in. This can maintain the skin’s suppleness and smoothness while preventing it from losing moisture.
Side Effects of Kiwi Skin
- Oral Allergy Syndrome (OAS): Some individuals may experience symptoms of OAS when consuming kiwi skin. OAS is a condition where the immune system reacts to proteins in certain fruits and vegetables that are similar to those found in pollen. Symptoms may include itching or tingling in the mouth, lips, or throat, and rare cases, swelling or difficulty breathing.
- Digestive Discomfort: Some people may find it difficult to digest the fuzzy texture of kiwi skin, which can cause discomfort like gas, bloating, or diarrhea, especially if they have sensitive digestive systems.
- Pesticide Residues: Similar to many other fruits, kiwi skin that has been conventionally farmed or improperly cleaned may contain pesticide residues. Exposure to pesticides has been linked to some health issues, such as hormonal imbalance and possible long-term health consequences.
- Allergic Reactions: Although it is uncommon, some people may have allergies to kiwi fruit, including the skin. Kiwi allergies can cause anything from minor symptoms like skin rashes, hives, or itching to more serious reactions like breathing difficulties or, in extreme cases, anaphylaxis.
- Dermatitis: For those who are sensitive, direct contact with kiwi skin might result in dermatitis or skin discomfort. This can show up as redness, itching, or a rash, especially in people who already have sensitive skin or eczema.
- Cross-Reactivity: Allergies to kiwi fruit can also occur in those allergic to latex since both products have comparable proteins. The degree of symptoms caused by this cross-reactivity varies according to the sensitivity of the individual.
It’s important to be aware of these possible adverse effects and to eat kiwi fruit in moderation—that is if you have known allergies or sensitivities-including the skin. It is important to get advice from a healthcare provider if kiwi skin consumption causes any negative responses. Furthermore, cleaning kiwi fruit well before consumption may limit allergic reactions and assist lower the chance of pesticide exposure.
Summary
While most people dislike and often discard kiwi skin, it’s clear that it can benefit your health. It’s a good source of fiber, vitamins C and E, antioxidants, and folate, all of which can benefit your heart.
That being said, kiwi skin benefits are high in oxalate, which can increase the risk of kidney stones in some individuals.
So if you have a previous history of the same, kiwi skin benefits may not be good for you. If you often experience severe allergies, you may also want to avoid it.
Otherwise, you can enjoy kiwi skin in smoothies or cut the whole fruit into small pieces and enjoy.
FAQs
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References
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6267416/ (Health Benefits of Kiwi Fruit)
- https://pubmed.ncbi.nlm.nih.gov/32443433/ (Health Benefits of Kiwi Fruit)
- https://pubmed.ncbi.nlm.nih.gov/2816664/ (Side Effects of Kiwi Skin)
- https://pubmed.ncbi.nlm.nih.gov/25456531/ (Side Effects of Kiwi Skin)
- https://www.webmd.com/diet/health-benefits-kiwi (Kiwi nutrition)
