The Nutritional Powerhouse Hidden in Kiwi Skin
Many people peel kiwis out of habit, but the skin is perfectly edible and packed with nutrients. When you blend the entire fruit into a smoothie, the fuzzy texture that some find unpleasant is completely pulverized, leaving a smooth beverage. This provides a convenient and effective way to consume a boost of fiber, vitamins, and antioxidants.
According to Healthline, consuming the skin of a kiwi can increase its fiber content by 50%, boost folate by 32%, and raise vitamin E concentration by 34% compared to the flesh alone. The skin is also a particularly potent source of antioxidants like Vitamin C and Vitamin E, which protect your cells from damage.
Benefits of Including Kiwi Skin in Your Smoothie
Including the skin in your smoothie provides several key health advantages:
- Enhanced Digestive Health: The high fiber content promotes regular bowel movements, prevents constipation, and supports a healthy gut microbiome.
- Increased Antioxidant Intake: The skin contains a higher concentration of antioxidants than the fruit's flesh, helping combat oxidative stress.
- Immune System Support: The combination of Vitamins C and E found in both the flesh and the skin delivers significant benefits for your immune system and overall skin health.
- Added Nutrients: Beyond fiber and antioxidants, the skin also provides a significant boost of folate, a crucial nutrient for cell growth and division.
Potential Drawbacks and Precautions
While eating kiwi skin is generally safe, there are some considerations to keep in mind, especially when consuming it in concentrated forms like a smoothie.
Who should be cautious?
- Sensitive Mouths: Some individuals may experience a stinging or tingling sensation in their mouth or on their tongue. This is due to tiny, naturally occurring calcium oxalate crystals, called raphides, present in the fruit and skin. Blending can minimize this, but those with very sensitive palates may still be affected.
- Risk of Kidney Stones: Because kiwi skins are high in oxalates, people with a history of kidney stones should consult a doctor and may need to avoid consuming the skin.
- Kiwi Allergies: People with a known kiwi allergy or oral allergy syndrome should avoid the skin, as it concentrates the allergens. An oral allergy can cause itching or swelling of the mouth and throat.
How to Prepare Kiwi Skin for Your Smoothie
For most people, a well-prepared, whole kiwi is a fantastic addition to any smoothie. Here is a simple preparation guide:
- Wash thoroughly: Hold the kiwi under cool, running water. Use a soft vegetable brush or your hands to gently scrub the fuzzy exterior to remove any dirt or residue.
- Dry: Pat the kiwi dry with a clean cloth or paper towel.
- Trim and Blend: Cut off the tough ends of the kiwi before tossing the rest of the fruit, skin and all, into your blender with your other smoothie ingredients.
For a smoother texture, especially with a less powerful blender, you can use a clean cloth or spoon to rub off some of the fuzz before blending. The yellow/golden kiwi variety, known as Zespri SunGold, also has less fuzz and a smoother skin than the traditional green kiwi, making it a good starting point for those unsure about the texture.
Kiwi Skin vs. Peel: A Comparison
| Feature | Eating Kiwi Skin in Smoothies | Peeling and Discarding Skin |
|---|---|---|
| Nutritional Value | Higher concentration of fiber, vitamin E, folate, and antioxidants. | Lower nutritional content, as many nutrients are concentrated in the skin. |
| Preparation | Simpler and faster. Just wash and blend the whole fruit (minus the ends). | Slower. Requires extra steps to peel with a knife, peeler, or spoon. |
| Texture | Unnoticeable in the final product as a powerful blender pulverizes the fuzz. | Completely smooth texture, which some people prefer. |
| Flavor | May add a slightly earthy or tangy undertone, depending on the type of kiwi. | Offers the pure, sweet-tart flavor of the fruit's flesh. |
| Waste | Significantly reduces food waste, using the entire edible fruit. | Creates food waste, as the edible and nutritious skin is discarded. |
Conclusion
For most people, it is not only acceptable but also highly recommended to include kiwi skin in smoothies. Blending effectively eliminates the texture issue, while maximizing the nutritional benefits of the fruit by adding extra fiber, vitamins, and antioxidants. Before including the skin, always wash the fruit thoroughly. However, individuals with specific sensitivities, allergies, or a history of kidney stones should err on the side of caution and either peel the kiwi or consult with a healthcare professional. Ultimately, adding kiwi skin to your smoothie is a simple and effective way to boost your daily nutrient intake and reduce food waste.
Learn more about the differences between Green and SunGold kiwis, including skin texture..
