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Kiwi fruit is delicious. A fruit that grows almost exclusively in New Zealand but also in California, Italy and South Africa, it’s a rare treat to find kiwi in some parts of the world. It’s one of my favorite fruits personally, it’s on of the few green colored fruits as well. In yesterday’s recipe, I shared a Chia Banana Kiwi pudding recipe, that’s absolutely delicious. If you haven’t tried it out yet, I highly recommend giving it a shot.

Kiwi fruit has many tremendous health benefits, beyond what you may even be aware. Did you know that kiwi fruit is a rich source of Omega 3 Fatty Acids? I had no idea! Omega 3 fatty acids are beneficial for heart health, reduicng the risk of stroke, coronary artery disease, and preventing ADHD, Autism and other developmental challenges in children.

Kiwi fruit is also very beneficial for lung health and respiratory function. One study found that children who ate 6 to 7 servings of kiwi fruit had 44% less incidence of wheezing. Kiwi fruit is a very beneficial source of Vitamin C which is a super antioxidant vitamin responsible for helping keep the body healthy, recover, boost immune function and so much more.

Kiwi is rich in polyphenols, minerals, vitamins, antioxidants and fiber. Kiwi is one of the top 10 highest vitamin c containing foods on the planet. Coming in right around number five.

Another study showcasing the benefits of kiwi fruit explored the effects of kiwi on people that had irritable bowel syndrome (IBS), with its symptoms of abdominal pain, diarrhea, constipation, and combinations of the above. The study involved 54 people in a 6-week study. Researchers found that the colon transit time significantly decreased in the group consuming kiwi fruit, they believe that eating kiwi improves bowel function in adults diagnosed with irritable bowel syndrome.

Kiwi fruit is also a great source of vitamin k, copper, vitamin E, potassium, manganese and Folate. All beneficial nutrients in specific ways. Kiwi benefits bowel health, colon health, eyesight, immunity, heart health, red blood cell health, cholesterol health, lung health and so much more.

Enter Fuzzy Kiwi Skin…

So when it comes to eating kiwi, why do we cut the skin off and only enjoy the fruit. Sure, the skin is fuzzy and the texture isn’t the friendliest texture in the world, but it’s full of nutritional value. In fact, the skin of the kiwi contains more fiber than the actual kiwi fruit itself and a study found that if you eat the skin with the kiwi fruit you’re tripling your fiber intake! 

Not only that, but some studies show that not only does the skin contain more fiber than the actual fruit but a higher vitamin c content as well. Most people take the fiber and vitamin c rich kiwi skin, cut it off and throw it away when it’s packed with a lot of nutritional value. Since finding this out for myself, I still cut the kiwi skin off and eat the kiwi fruit but I save the skin and eat it after.

That way I can enjoy that kiwi flavor that I love by itself without the fuzzy skin, but afterwards I can chew on it and absorb all of that fiber and vitamin C that I was previously throwing away. The skin is completely safe to eat and there have only been a few reported cases of people having an allergic reaction to it. It’s very rare. If you’re okay with eating kiwi itself then you should be fine eating the skin as it’s just another part of the fruit.

So, next time you’re eating kiwi fruit, save the skin and eat it too!

Recommended Reading:
Eat (Or Juice) Your Banana Peels 

Eat Your Celery Leaves, Don’t Throw Them Away! 

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