What Makes Ruby Red Kiwi Skin Different?
While the fuzzy brown skin of a green kiwi might deter some from eating it, the ruby red kiwi offers a different, more palatable experience. The Zespri RubyRed™ variety is known for its thin, smooth, and taut skin, which has only a minimal amount of fine, downy hairs that can be easily removed with a gentle scrub. This hairless texture, similar to a golden kiwi, makes it much more convenient and appealing for eating whole. The red-pigmented flesh gets its hue from anthocyanins, powerful antioxidants also found in berries, which give the fruit a distinct berry-like sweetness that complements its skin.
The Nutritional Powerhouse Hidden in the Skin
Forgoing the skin means missing out on some of the kiwifruit's most potent health benefits. The skin is a concentrated source of nutrients that can significantly enhance your overall intake.
- Dietary Fiber: The skin is particularly rich in dietary fiber, which is essential for digestive health and regularity. For example, studies have shown that eating the skin on golden kiwifruit can increase the fiber content by up to 50% compared to eating the flesh alone.
- Antioxidants: The skin contains a higher concentration of antioxidants, including Vitamin E and polyphenols, than the flesh. These compounds help protect your body's cells from oxidative damage caused by free radicals.
- Vitamins: Consuming the skin boosts your intake of several vitamins. Eating golden kiwifruit skin, which is structurally similar to ruby red, provides 32% more Vitamin E and 34% more folate than just the flesh.
Comparison: Ruby Red vs. Green Kiwi Skin
When deciding which type of kiwi skin to eat, it's helpful to consider the differences in texture and taste.
| Feature | Ruby Red Kiwi Skin | Green Kiwi Skin |
|---|---|---|
| Texture | Thin, smooth, and less hairy. | Thick, fibrous, and notably fuzzy. |
| Palatability | More delicate and appealing for eating whole. | Can be unpleasant for some due to the fuzziness. |
| Preparation | Easy to scrub clean; no need to remove much hair. | Some may prefer to scrape off the fuzz or remove the skin. |
| Flavor Profile | Subtly tangy, complementing the berry-sweet flesh. | Tends to be more tart, balancing the classic tangy-sweet flavor of the flesh. |
How to Prepare Your Ruby Red Kiwi for Eating
Enjoying the full nutritional benefits of your ruby red kiwi is easy with these simple preparation steps.
- Wash Thoroughly: Run the kiwi under cool water and use your fingers or a vegetable brush to gently rub the skin. This will remove any dirt and the fine hairs, leaving a smooth finish. Pat it dry with a clean cloth.
- Eat It Whole: For a quick, convenient snack, simply bite into it like you would an apple. The skin is thin and soft, so it won't detract from the experience.
- Slice or Dice: Cut the kiwi into rounds or cubes. This is a great way to introduce the skin to your diet, as the texture is less noticeable in a fruit salad or topping.
- Blend It: For a completely smooth texture, add the whole, washed kiwi to a blender when making smoothies. You'll get all the nutritional benefits without any textural changes. Blend with other fruits like strawberries or mango to complement the red kiwi's berry notes.
Important Considerations and Allergies
While safe for most, some people should exercise caution when consuming kiwi skin.
- Allergies: A small number of people are allergic to kiwifruit, and consuming the skin can trigger symptoms. If you have a known allergy or experience adverse reactions, avoid consuming the skin and consult a healthcare professional.
- Oxalates: Kiwi skin contains high levels of oxalates, which can increase the risk of kidney stones in susceptible individuals. If you have a history of kidney stones, it is best to avoid eating kiwi skin.
For most people, the reward of extra fiber and antioxidants outweighs any potential drawbacks, making the decision to eat the skin of a ruby red kiwi an easy one. The convenience and enhanced nutritional profile are compelling reasons to give it a try. Cleveland Clinic also provides additional information on the health benefits of kiwi skin.
Conclusion
In conclusion, eating the skin of a ruby red kiwi is not only safe but also a smart nutritional choice. The skin is a treasure trove of nutrients, including fiber, antioxidants, and vitamins, with a significantly smoother and more palatable texture than its green counterpart. By simply washing the fruit thoroughly, you can enjoy all the health benefits without the need for peeling. From a simple snack to a vibrant smoothie ingredient, consuming the whole ruby red kiwi is a convenient and delicious way to boost your daily nutrition.
