Auckland (Avneet Kaur) Most people cut, scoop or peel kiwifruit before eating it, but nutrition experts now say the healthiest way to enjoy a kiwi could actually be to eat the entire fruit — including the skin.
Food specialists say kiwi skin is fully edible and contains extra fibre, antioxidants and nutrients that are usually lost when people peel it away.
According to nutrition experts, eating kiwi with the skin can provide significantly more fibre and additional vitamins compared to eating only the inside flesh.
Many people avoid the skin because of its fuzzy texture, especially on green kiwifruit. However, experts say simply washing the fruit properly and eating it like an apple is one of the easiest and healthiest methods.
For those who dislike the fuzziness, experts recommend lightly rubbing the fruit with a towel or vegetable brush before eating.
Gold kiwifruit is also becoming popular among first-time kiwi-skin eaters because its outer layer is smoother and softer.
Apart from eating kiwi whole, food experts say there are several simple and healthy ways people can add the fruit into their daily diet.
One popular option is slicing kiwi into breakfast bowls with yoghurt, oats, chia seeds and honey.
Kiwifruit is also widely used in smoothies by blending it with banana, spinach, apple juice or berries for a vitamin-rich drink.
Many people also add kiwi slices into fruit salads, desserts and summer platters because of its sweet and slightly tangy taste.
Another growing trend is using kiwi in homemade salsa or salads mixed with cucumber, avocado, mint and lime juice.
Some chefs even use kiwi as a natural meat tenderiser because the fruit contains an enzyme called actinidin, which helps break down proteins.
Health specialists say kiwi is packed with vitamin C, antioxidants and digestive-supporting nutrients. Some studies have linked regular kiwi consumption to improved gut health, stronger immunity and better sleep quality.
However, experts warn that kiwi skin may not suit everyone. Some people can experience irritation or itching in the mouth due to natural compounds in the fruit, while those prone to kidney stones are advised to consume high-oxalate foods carefully.
Nutritionists also stress that kiwifruit should always be washed thoroughly before eating the skin to remove dirt, bacteria or chemical residue.
Kiwifruit remains one of New Zealand’s most famous fruits globally, but experts say many people are only now discovering that some of the fruit’s biggest nutritional benefits may actually be hiding in the part they usually throw away.
