How to eat super nutritious kiwi that many people do not know

How do you normally eat a kiwi? Do you peel it and eat the flesh inside or scoop it out with a spoon and use the thin brown skin to make a small cup?

But did you know that every part of the kiwi fruit is edible ? In fact, you can eat kiwi with the skin on just like you would an apple. It's really good.

Why should you eat kiwi skin?

Kiwi skin is also very nutritious.

The kiwi fruit itself has all sorts of health benefits that have earned it the title of superfruit and the skin only adds to those benefits.

There are about 60 varieties of kiwifruit, and all of them have edible skins , according to Cleveland Clinic nutritionist Gillian Culbertson. The most common are green and yellow.

Rich in fiber

Kiwis are already a great source of fiber, but if you eat the skin, you'll get even more fiber, says Culbertson.

Eating kiwi with the skin on increases the fiber content by up to 50% compared to eating it without the skin. A green kiwi with the skin on has 3.5 grams of fiber, while a yellow kiwi with the skin on has about 3 grams of fiber.

Rich in antioxidants

Kiwi skin is packed with antioxidants. It has three times more antioxidants than the fruit itself. Antioxidants help your body fight free radicals, which, when left unchecked, can lead to cell damage and cause signs of aging and disease.

Antioxidants in kiwi skin include:

Vitamin E: Eating a golden kiwi with the skin on increases your vitamin E content by 32%. "Vitamin E also boosts your immune system and helps your body fight off infections," explains Culbertson.

Vitamin C : This is another immune-boosting nutrient, and the amount of vitamin C you get from kiwi skin depends on the type of kiwi you're eating. One study found that there was more vitamin C in gold kiwis (161 milligrams) than in green kiwis, which ranged from 85 milligrams to 150 milligrams of vitamin C. Either way, eating the kiwi skin will increase your vitamin C intake.

Polyphenols: These powerful antioxidants help fight inflammation in your body. Kiwis are a good source of polyphenols in general, but 30% of them come from the skin.

Good source of folate

The skin of a golden kiwi fruit increases your folate intake by 34%. Folate, also known as vitamin B9, helps your body turn carbohydrates into fuel (glucose) for energy.

"It's important for your liver, skin, hair, and eyes, and it helps keep your nervous system functioning properly," says Culbertson. "It's especially important for pregnant women because folate deficiency can lead to complications like birth defects and anemia."

If you have a history of kidney stones, stay away from kiwi skin.

Who should not eat kiwi skin?

If you have a history of kidney stones, stay away from kiwi skins. “They are high in oxalates, which can increase the risk of developing kidney stones in people with a history of the condition,” says Culbertson .

Oxalates are naturally occurring substances found in some plant foods, including spinach, nuts and kiwis. They do not have much function in the body and are excreted in the urine, but some people are more sensitive to oxalates.

"They can mix with calcium in your body, which can form oxalate crystals in your kidneys and joints. This can lead to kidney stones or gout," explains Culbertson .

The American Urological Association recommends that people who are prone to kidney stones avoid foods high in oxalate.

The skin of the golden kiwi does not have coarse hairs like the green kiwi. So you can easily eat the skin. Or when washing the kiwi, you can use a towel or brush to gently rub the skin to remove this hair. Or you can slice it and eat it or make a kiwi smoothie with the skin.

And no matter how you choose to eat kiwi, your body will thank you for eating the skin.