6 reasons to have Kiwi with skin

Kiwi is a small but mighty fruit, which is also a powerhouse of benefits. Its skin is where much of the nutrition lies. While most people discard the fuzzy skin, it is packed with fiber, antioxidants, and prebiotics, making it a powerhouse for gut health and immune function. The skin contains more vitamin C than the flesh, supporting collagen production and acting as a natural detoxifier. In an Instagram video, Dr William Li, a physician leading food and medicine movement and an author said that one kiwi a day can help protect the DNA by about 60%. While many of us avoid consuming the skin of this fuzzy fruit, Dr Li recommends consuming the fruit along with the skin. He says, "Put the skin into a blender and you get a ton of the natural dietary fiber. And the flesh is a rich source of antioxidant activity." He suggests eating 3 kiwis for breakfast as it can help build back any damaged DNA and help you lead a healthier tomorrow. Scroll down to read in detail about 6 reasons to have Kiwi with skin.

When you eat kiwi with the skin, you increase its fiber content by up to 50–100% compared to eating just the flesh. One whole kiwi with skin contains around 3–4 grams of fiber, while the flesh alone offers about 2 grams. Consuming fiber helps you feel fuller for longer, which aids in weight management. It also slows down sugar absorption and helps avoid blood sugar spikes. And, soluble fiber in kiwi can help reduce bad cholesterol (LDL) levels.

Kiwi skin is a surprisingly powerful source of antioxidants. It’s especially rich in polyphenols, flavonoids, and vitamin E—all of which fight free radicals that damage skin cells and accelerate aging. While the flesh is already high in vitamin C, the skin adds even more vitamin C that supports collagen production, brightens the skin and strengthens the immune system. Also, antioxidants in kiwi skin help protect cells from damage caused by pollution, stress, and UV rays. This helps reduce the risk of chronic inflammation, premature aging, and even diseases like cancer.

Kiwi, along with the skin is packed with vitamin C—a powerful immune booster. It supports the production of white blood cells that fight infections and boosts your body’s ability to defend against illnesses. In fact, kiwi skin contains even more vitamin C than the flesh, making it an extra boost for your immune system. Also, kiwi skin’s fiber and prebiotics promote the growth of healthy gut bacteria, which in turn supports immune function. It helps keep your digestive system balanced, ensuring your immune system is operating at its best.

Kiwi is proven to be a natural detoxifier. The fiber in kiwi skin helps flush out toxins from the digestive system by promoting healthy bowel movements. This cleanses the colon and supports the body’s natural detox process. It also helps remove waste and harmful substances from the body, preventing constipation and improving overall digestive health. Kiwi skin contains more vitamin C and antioxidants that support liver function.

The fiber in kiwi skin is mainly insoluble, which acts like a natural scrub for the intestines and improves gut health. This helps to keep the digestive system running smoothly by promoting regular bowel movements and preventing constipation. The extra fiber also helps feed beneficial gut bacteria, promoting a healthy gut microbiome. Kiwi skin also contains prebiotics—non-digestible compounds that feed the good bacteria in your gut. Actinidin, an enzyme in kiwi, aids in the breakdown of proteins in the digestive tract. This also improves the efficiency of your digestion, making it easier for your body to absorb nutrients and eliminate waste.

Kiwi along with its skin is a natural beauty booster that helps nourish the skin, hair, and nails from the inside out. The skin is rich in vitamin C, which supports collagen production for firmer, brighter skin, while also strengthening hair and nails. The high amount of antioxidant content helps fight oxidative stress that can lead to premature aging, dullness, and brittle strands. The vitamin E found in kiwi skin adds extra glow, helping to protect skin cells and lock in moisture.

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