Клиника Кливленда рекомендует есть кожуру киви для увеличения содержания клетчатки и антиоксидантов

Kiwi Skin Is Edible, Boosts Fiber and Antioxidants 09/07/2026 // Coco Somers // Views Tags: #nutrition, antioxidants, fiber, food cures, food is medicine, food science, fruits, functional food, goodfood, goodhealth, grocery cures, health science, Kiwi, nutrients, organics, phytonutrients, superfoods Cleveland Clinic published guidance on Feb. 17, 2023, stating that every part of the kiwifruit is edible, including the fuzzy brown exterior often discarded by consumers. The report, published in the institution's Health Essentials newsletter, stated that eating a kiwi skin-on increases its fiber content by roughly 50% compared with eating the fruit without the skin. Registered dietitian Gillian Culbertson, RD, LD, was quoted in the report stating that kiwi skins contain three times more antioxidants than the flesh. The report also noted that the skins are high in oxalates, natural compounds that can increase the risk of kidney stones in susceptible individuals. Cleveland Clinic is a nonprofit academic medical center, according to the report. The guidance is part of a wider trend among nutrition experts who have identified the fruit as a nutrient-dense food and advocate for consuming often-discarded parts of produce, such as peels and rinds, which are frequently concentrated sources of vitamins and fiber  [1] [2]. Green and Gold Varieties: Edible Skins With Different Textures Culbertson stated that approximately 60 species of kiwifruit exist and that all of them have edible skins that vary in texture and consistency. The most commonly consumed versions are green and gold, according to the report. The green kiwifruit, identified as Actinidia deliciosa, has a bright green interior and a skin described as fuzzy. The report noted that the skin is edible but might not appeal to all consumers because of its texture. The lesser-known gold, or yellow, kiwifruit has a bronze-colored fruit and a skin that is fuzz-free and smooth, which the report stated may be more palatable for eating whole. Cleveland Clinic reported that different varieties of kiwis, depending on where they are grown, can result in slightly different tastes and nutrient makeup. Kiwifruit can also be served in various ways, whether fresh or added to cooked meals, according to earlier reporting on the fruit  [3]. Regardless of variety, the institution's guidance stated that all types can be eaten with the skin on  [2] [4]. Reported Nutritional Content of Kiwi Skin According to Cleveland Clinic, one skin-on green kiwi contains 3.5 grams of fiber, while a skin-on gold kiwi contains about 3 grams of fiber. The report stated that the skin has three times more antioxidants than the flesh and that leaving the skin on a gold kiwifruit increases its vitamin E content by 32%. Culbertson stated that vitamin C intake also increases when the skin is consumed. The report cited one study showing more vitamin C in gold kiwis, at 161 milligrams, than in green kiwis, which range from 85 to 150 milligrams. The report also stated that 30% of a kiwi's polyphenols come from the skin, which are antioxidants that help fight inflammation. The skin of a gold kiwifruit increases folate intake by 34%, according to the report. Folate, also known as vitamin B9, was described by Culbertson as critical for the liver, skin, hair, and eyes, and for keeping the nervous system functioning properly. She stressed that it is especially important for people who are pregnant, as deficiencies can lead to complications like birth defects and anemia. The connection between dietary vitamin C and skin health has been the subject of recent research, with scientists at New Zealand's University of Otago finding that eating two kiwis daily for eight weeks improved skin health by boosting collagen production and skin density  [5]. Kidney Stone Risk and Oxalate Considerations Culbertson cautioned that kiwi skins are high in oxalates, which she said can increase the chance of developing kidney stones in people with a history of them. Oxalates are natural substances found in some plant-based foods that are excreted through urine; however, some people are more sensitive to them. "They can mix with the calcium in your body, which stops it from being absorbed properly and can cause oxalate crystals to form in your kidneys and joints," Culbertson explained in the report. "This can lead to kidney stones or gout." Cleveland Clinic noted that the American Urological Association recommends that people who are prone to kidney stones avoid eating oxalate-rich foods. This guidance applies specifically to the skin of the kiwi, as the flesh contains lower concentrations of oxalates. Consumption Tips and Final Note Culbertson said the skin of gold kiwis does not have the same coarse hairs as their green counterparts, which may make them easier for some people to tolerate when eating the fruit whole. For those who prefer green kiwis, the report suggested washing the fruit and using a kitchen towel or a nylon-bristled vegetable brush to lightly rub at the skin to remove some of the fuzz. Cleveland Clinic also recommended slicing or dicing kiwi with the skin on and adding it to a fruit salad so the texture of the skin is less noticeable. Adding a whole kiwi to a smoothie and letting a blender break down the skin into small pieces was listed as another option. The report concluded that all parts of the kiwi are edible, but individual medical history should guide whether to consume the skin. The institution stated that eating a whole kiwi with the skin on increases fiber content by 50% and provides a denser concentration of certain nutrients. References Willow Tohi. "From Scrap to Superfood: The Unseen Nutrition Hiding in Your Kitchen Trash". NaturalNews.com. April 7, 2026. NaturalNews.com. "Nutrition Experts Highlight Kiwi Fruit Benefits, Skin Consumption". April 19, 2026. Mercola.com. "This Fuzzy Fruit Boosts Immunity and Digestive Health". June 8, 2023. Laura Harris. "Kiwi: A Tangy Superfood Packed with Nutrients and Health Benefits". NaturalNews.com. June 10, 2025. NaturalNews.com. "Forget expensive creams: Eating vitamin C transforms skin from within, researchers find". January 14, 2026. NaturalNews.com. "Commonly discarded food items that are actually good for you". September 28, 2018. Editors at Readers Digest. "Foods That Harm Foods That Heal". Kristine Miles. "Green Smoothies for Every Season". NaturalNews.com. "The case for keeping the peel: Why fruit and vegetable skins are nutritional powerhouses". August 12, 2026. NaturalNews.com. "Study Links Kiwi Consumption to Reduced Constipation Symptoms". July 6, 2026. Explainer Infographic Ask BrightAnswers.ai Powered by BrightAnswers.ai Check out our prompting guide and video tutorials today. Related Topics #nutrition antioxidants fiber food cures food is medicine food science fruits functional food goodfood goodhealth grocery cures health science Kiwi nutrients organics phytonutrients superfoods Latest News Related News Take Action: Support Natural News by linking to this article from your website. Permalink to this article: Copy Embed article link: Copy Reprinting this article: Non-commercial use is permitted with credit to NaturalNews.com (including a clickable link). Please contact us for more information.