Kiwifruit has a colorful green interior and a furry brown skin. You may have seen it only as a minimal addition to the top of a fruit salad. But this under-appreciated fruit is actually very nutritious. Clinical nutrition specialist Jonny Bowden, Ph.D., in his book, "The 150 Healthiest Foods on Earth," regards kiwifruit as one of the most healthy fruits you can eat. And, yes ... you should eat the skin, as it is actually good for you.
Kiwi Skin
You should eat the skin of a kiwifruit, because most of the 2.1 g of dietary fiber in a medium-size kiwi is in the skin. Dr. Bowden suggests washing the skin of your kiwifruit before eating it. But unlike other fruits such as apples, there is no need to buy organic kiwifruit to avoid pesticides. In 2003, the Environmental Working Group, a non-profit consumer protection agency, listed kiwifruit among 12 foods that are least contaminated by pesticides and herbicides.
Other Nutrients
Kiwi is a well-rounded fruit when it comes to vitamins and minerals. It is considered an "antioxidant" fruit because it has high levels of vitamin C. In fact, it has twice the vitamin C than an identical serving of oranges. A medium-size kiwi has 215 mg of potassium, which is about the same amount as a medium-size banana. Kiwifruit is also a good source of magnesium, potassium, vitamin A and folate.
Blood Thinner
Dr. Bowden explains that kiwi can promote optimal cardiovascular health by acting as a natural blood thinner. You will have to eat at least one medium-size kiwifruit every day to sustain this benefit. Kiwifruit carries no undesirable side effects such abnormal bruising and stomach problems, unlike aspirin, an over-the-counter pain reliever often used as a blood thinner. Dr. Trent Nichols, in his book, "Optimal Digestive Health," reports that daily aspirin therapy can damage your intestinal walls by causing very small breaks that can lead to further cardiovascular problems. Treating congestive heart failure requires a dialogue between you and your doctor. Do not discontinue any medications without speaking to him first.
Glycemic Concerns
The glycemic index is a scale that ranks foods on how quickly they will raise your blood sugar levels -- the higher the score, the greater potential effect on your blood sugar. Low-glycemic foods rank 0 to 55; moderate-glycemic foods rank from 56 to 69; and high-glycemic foods score 70 and above. Kiwifruit has a 47 GI ranking, making it a low-glycemic food.
Still, you may be concerned with the sugar in kiwifruit, especially if you are diabetic. Dr. Bowden claims that the better indicator of after-meal glucose response is the glycemic load, which measures both how many carbohydrates a food has and its GI. Kiwifruit has a glycemic load of 4, so it will not raise your blood sugar levels.
References
- "The 150 Healthiest Foods on Earth"; Dr. Jonny Bowden; 2007
- Kiwi Kraze: Kiwi Fun Facts
- "Optimal Digestive Health"; Dr. Trent Nicholls; 2005
- Ohio State University Extension: Chow Line: Try Kiwi for Burst of Nutrients
- Health Alternatives 2000: Dr. Decuypere's Nutrient Charts: Fruit Chart
- The GI Diet Guide: High, Medium and Low GI Foods
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