Kiwi is a nutrient-packed fruit also known as the kiwi fruit or Chinese gooseberry. It is a small green or brownish fruit with vibrant green flesh and tiny black seeds. It contains vitamins, minerals and antioxidants. 

Ripe kiwis are naturally sweet, with a pleasant sugary taste similar to a blend of strawberries, melon and oranges. It also has a tart flavour when you eat it, which is a tangy contrast compared to the sweetness. The skin, if consumed, has a slightly bitter taste compared to the flesh inside but on the bright side, it has plenty of benefits. 

There is a growing buzz on the benefits of kiwi fruit but most importantly on the benefits of kiwi skin. This article will highlight the benefits of kiwi fruits and also the skin. 

 

Essential Nutrients found in Kiwis

Kiwis are a highly nutritious fruit and are packed with essential vitamins, minerals, fibre, and antioxidants. 

Kiwis are exceptionally rich in vitamin C, with more than 150% of the recommended daily intake in a single fruit. Vitamin C is essential for immune function, skin health, and wound healing.

Kiwis also provide vitamin K, which plays a vital role in blood clotting and bone health.

This vitamin acts as an antioxidant and is important for skin and eye health.

Kiwis contain a good amount of potassium, which is crucial for heart health and maintaining healthy blood pressure.

Kiwis also contain a small amount of magnesium, which is important for muscle function and bone health.

Kiwis are a good source of dietary fibre, which aids in digestion, helps maintain a feeling of fullness, and supports heart health.

Kiwis contain various antioxidants, including vitamin C, and vitamin E, and phytochemicals like flavonoids and carotenoids. These antioxidants help protect cells from oxidative damage and may reduce the risk of chronic diseases.

 

Health Benefits of Kiwi

Before we take a look at the benefits of Kiwi skin, let's take a look at the benefits Kiwi fruit can have when eaten.

1. Kiwi has high vitamin C content, which helps boost the immune system and helps the body fight off infections, heal wounds, and maintain skin health. 
2. Kiwi promotes healthy digestion by preventing constipation and supporting regular bowel movements. 
3. Kiwi helps regulate blood pressure, reducing the risk of hypertension and heart disease. The fibre and antioxidants in kiwi improve heart health. 
4. The vitamins C and E in kiwi help to maintain skin elasticity and reduce signs of ageing. 
5. Kiwi promotes eye health and reduces the risk of age-related macular degeneration. 
6. The fibres in kiwi can easily make one full, which helps with weight management. 
7. Kiwi helps reduce inflammation due to the high levels of antioxidants and vitamin C properties. 
8. Kiwis may help regulate blood sugar levels due to the low glycemic levels in them which makes it a good choice for people with diabetes. 
9. Kiwis can help with oxidative stress in the body. 

Nutritional Benefits of Kiwi Fruit Skin

1. Enhanced Nutrient Absorption

The skin of a kiwi contains various vitamins and minerals, such as vitamin C, vitamin E, and potassium. These nutrients, when consumed along with the flesh, complement the nutritional profile of the fruit and promote better nutrient absorption.

2. Additional Antioxidants

Kiwi skin contains antioxidants like quercetin and flavonoids, which help protect cells from oxidative damage and reduce inflammation in the body. Antioxidants play a role in reducing the risk of chronic diseases, including heart disease and certain cancers.

3. Skin Health

Some people believe that the nutrients in kiwi skin, such as vitamin E and antioxidants, can have a positive impact on skin health when consumed regularly. These compounds may contribute to a more radiant complexion and help combat the effects of ageing.

4. Source of Folate

Your intake of folate is increased by kiwifruit peel. Folate, commonly known as vitamin B9, aids in your body's conversion of carbohydrates into glucose, which is used as an energy source.

Folate is essential for the health of your liver, skin, hair, and eyes, as well as for maintaining a healthy nervous system.

5. Blood Pressure

Kiwi skin, like the flesh of the fruit, contains certain nutrients and compounds that contribute to overall cardiovascular health, including the potential to help lower blood pressure.

Kiwi fruit has a lot of nutritional and health benefits as a whole and although overlooked for its potential, consider the powerhouse nutrients you'll be feeding your body. 

Always properly wash the ripe kiwis before eating and the kiwi skin when thoroughly scrubbed unleashes good nutrients like fibre antioxidants and vitamins that improve your overall health. 

 

If you're looking to buy fresh kiwis and other groceries, check out our African Grocery Store. All African and Caribbean grocery items are available for sale.