The green (sometimes yellow) pulp of the kiwi seduces many gourmet fans of tangy tastes… its brown and fluffy skin much less so. However, it is completely edible and above all rich in nutrients. Dr. Gillian Culbertson, dietician at the Cleveland Clinic, discussed the benefits of eating the exotic fruit with its skin on the US hospital site.
The skin of the kiwi is rich in fiber
“Kiwis are already a good source of fiber, but if you leave the skin on, you’ll get even more.“, warns the expert. Not removing the skin of the fruit increases, in fact, its fiber content by 50%. Thus, if you eat a green kiwi without peeling it, you absorb about 3.5 g of fiber.
Fiber is an essential nutrient for the body. Among other things, they promote the feeling of satiety and the regulation of blood sugar. They also play an important role in the functioning of the digestive system, facilitating transit and fighting against constipation and bloating.
For good intestinal health, it is recommended to absorb between 30 and 45 g of fiber per day.
The skin of the kiwi allows you to fill up with antioxidants
The kiwi skin contains three times more antioxidants than the pulp. It is an interesting source of:
- Vitamin E: the whole yellow kiwi – whose skin is less fluffy – offers 32% more vitamin E than its peeled version. “Vitamin E boosts your immune system and helps your body fight infections.”explains the expert on the Cleveland Clinic website.
- Vitamin C: yellow kiwis contain more (161 milligrams) than green ones (between 85 mg and 150 mg). This nutrient is known to boost the immune system.
- Polyphenols: these antioxidants help fight inflammation and cellular aging. 30% of the polyphenols in kiwis come from their skin.
There are also folates in the skin of the kiwi
The skin of a yellow kiwi increases the folate intake of the fruit by 34%. Also called vitamin B9, this nutrient is involved in cell growth and renewal.
“It’s essential for your liver, skin, hair and eyes, and it helps keep your nervous system working properly”says Dr. Culbertson. “Folates are particularly important for pregnant women, as deficiencies can lead to complications such as birth defects and anemia.”
But be careful if you suffer from kidney stones
Certainly, with its many nutrients, the skin of the kiwi is interesting from a nutritional point of view. However, it is not right for everyone. The skin of the exotic fruit is, in fact, rich in oxalates: “which may increase the risk of developing kidney stones in people who have a history of them.”warns the American dietitian.
Oxalates can mix with calcium present in the body. “Which prevents it from being properly absorbed and can cause oxalate crystals to form in your kidneys and joints. This can lead to kidney stones or gout”warns the expert.