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Kiwi is a nutritious fruit the study It has been shown to provide many health benefits, including boosting digestive, immune and metabolic health. But did you know that you leave even more nutrients on the table?
It eats the soft, green inside of kiwi fruit, peeling off the brown outer layer, and is somehow vague and rough. But you don’t need to.
“Kiwi skin may not stimulate your appetite, but it’s definitely edible,” says Registered Nutritionist. Miranda Galati I’ll tell USA Today. Is it worth bravely chewing the strange texture of the outer layer of a kiwi? This is what nutrition experts say.
Can I eat kiwi skin?
The short answer is yes, you can eat kiwi skin. Whether you want to do it is another question, but it is definitely allowed from a health perspective.
“Most Americans don’t eat enough fiber. Eating kiwi skin is one way to fight it,” says Galati. “Kiwi skin is where much of its fiber is retained. Eating the entire kiwi on your skin can increase the fiber content by almost half.”
Current dietary guidelines for Americans suggest that you consume 20-38 grams of fiber daily, depending on your age and sex. However, American adults only average 10-15 grams per day. Harvard Health.
According to the US Department of Agriculture, a 100-gram serving of peeled kiwi usually contains about 2.1 grams of fiber. Food Database. When you wear skin, the total spikes will be about 3.5 grams of fiber. Other foods for comparison High fiber Include lima beans (9.2 grams per serving), black beans (7.5 grams), Brussels sprouts (6.4 grams), popcorn (5.8 grams), and pears (5.5 grams).
How to easily peel off Kiwi
The peeler is great, but may not work with strangely shaped fruits and vegetables.
The issue has been resolved, review
Is kiwi skin difficult to digest?
Texture aside, another common concern about eating kiwi skin is whether it is difficult in the digestive system. But if you’re trying kiwi skin for the first time and feel stomach discomfort, there’s no need to panic, says Galati.
“Some people may notice unpleasant digestive symptoms by eating kiwi skin, like bloating and gas. But it’s not because of the skin, it’s because of increased fiber,” says Galati. “If you increase fiber from any source, your body can get shaking when it’s conditioned. The rule of thumb for eating more fiber is to make one change at a time and drink plenty of liquids. And wash your kiwi skin thoroughly, as it can retain microorganisms and dirt.”
