The health benefits of eating kiwi fruit skin

Kiwifruit is not only tasty and exotic—it’s also packed with nutrients. What many people don’t realise is that the skin is edible too. In fact, the outer layer of a kiwi contains even more antioxidants than the fruit inside.

Three benefits of kiwifruit skins

1. They’re rich in antioxidants

Antioxidants help clear the body of free radicals—unstable molecules that can harm cells and may contribute to the development of cancer1. Kiwis are already known for being rich in antioxidants like vitamins C and E, but the skin holds an even higher concentration of these powerful nutrients2.

2. The skin can benefit your appearance

No need to use kiwi skin as a beauty mask—but eating it might still do your skin some good. Thanks to its high vitamin E content, the skin may support healthy-looking skin from the inside out3. Vitamin E is commonly found in skincare products for its potential anti-ageing and glow-enhancing properties.

3. They’re rich in fibre

The skin of a kiwifruit delivers a generous dose of fibre4. Fibre plays an important role in digestion, feeding beneficial gut bacteria and supporting regular bowel movements5.

How to eat and prepare kiwifruit skins

Not everyone enjoys the fuzzy texture of kiwi skin, and that’s understandable. If the hair on the skin puts you off, try gently scrubbing it with a clean towel or vegetable brush, or use a spoon to scrape some of it away6.

You can enjoy the whole fruit by biting directly into it like an apple, or slicing it up if that’s more your style.

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