Kiwi seeds can actually provide essential nutrients.
Of course, these are in very small amounts.
But kiwi seeds are both edible and nutritious.
Kiwi seeds contain small amounts of omega-3 fats.
One medium kiwi has around 29 milligrams of these important fats.
They exist in the form of alpha-linolenic acid.
Kiwis have a healthy ratio of omega-3 to omega-6 fats.
This is important because many people get much more omega-6 than omega-3 which can cause a greater risk of health problems such as heart disease and inflammation.
Kiwis also contain fiber, much of the fiber in fruits and vegetables come from the skins and seeds.
In the age of processed and convenient foods, it can be easy to not get your daily intake of fiber.
Dietary fiber is vital for digestion, it feeds good gut bacteria which is important for gut health.
The seeds also provide a very small amount of protein, one kiwi fruit has just under a gram of protein.
They also contain fiber which is important for maintaining healthy digestion.
When eating a whole kiwi, the seeds will generally pass through undigested.
This allows things to move along the digestive tract smoothly.
The seeds can help digest protein, the actinidin enzyme in kiwi fruit helps the digestion process.
This enzyme also helps to prevent bloating after eating kiwi.
Can you eat the core of a kiwi?
The entire fruit is edible and provides nutrients.
There is anecdotal evidence that some people experience stomach pains from consuming the core of the kiwi.
There is however no scientific evidence or nutritional basis for not eating the core or the core causing issues.
If you are allergic to or have problems digesting kiwi, then eating the core may not be the best idea. You could be allergic to the fruit itself, or allergies that cross-react with kiwi.
The symptoms of kiwi allergies include itching of the mouth area, rashes, difficulty breathing, numbness of lips, and throat, and severe stomach pain.
A kiwi allergy can range from a mild allergy to a more severe one with consequences.
Some may have an oral allergy syndrome, this is where the mouth, and throat begin to itch and tingle after eating even a little bit of kiwi.
This syndrome can also cause skin rashes, and swelling.
Those with a latex allergy are at risk when consuming certain fruits like kiwis, and bananas.
This is because some of the compounds found in latex are similar to compounds in some fruits, tree pollen, and nuts.
Some may find that avoiding raw kiwi and eating it cooked is perfectly fine, as cooking it can often make the proteins causing the allergic reaction to inactivate.
Being allergic to kiwi may mean that you are also allergic to other fruits, and nuts so it is important to monitor yourself, and notice if there are any changes.
Can you eat unripe kiwi?
Unripe kiwis are very hard and it may not be very nice to eat.
This is why it is probably best to allow the kiwi to ripen a little before consuming.
They can also lead to digestive distress and exacerbate any digestive issues, due to the fact that they will be so hard to digest.
If you do cut into a kiwi and it is unripe, and you would rather wait until it is ready, don’t fret.
The kiwi can still ripen even though it has been cut into.
Kiwis are abundant in ethylene gas which continues to allow the sugar to develop, ripening the fruit.
Bear in mind however that a kiwi that has been cut into will rot faster so cover it will, and place it into the fridge.
Once the kiwi has softened, it can be consumed.
If a kiwi is uncut, but unripe, leaving them out will ripen them quickly.
Uncut and unripe kiwis can last for a long time in the fridge.
One way to speed up the ripening process is by placing them in a brown bag, this helps trap the ethylene gas which fastens the process.
Side effects of eating unripe kiwi
When the kiwi is not ripe, it is not quite ready to eat.
Whilst it is not dangerous to consume, because it is not ready for digestion, it can cause a lot of problems.
It will be incredibly hard to chew, and the mouth is the start of the digestive process.
The enzymes in the food interact with the food to start digesting it, however an unripe is not yet fit for consumption and the body may struggle to do so.
An unripe kiwi has more complex carbs that make it harder to digest as well as starches that are more resistant to digestive enzymes.
This could lead to bloating, stomach pain, and gas.
The natural ripening process helps to break down fiber and other elements, making the nutrients much more bioavailable and the fruit more digestible.
There is a lot of fiber in an unripe kiwi, this could lead to digestive discomfort as the body may not be too used to eating so much fiber at once.
You might notice that after eating an unripe kiwi you feel immediately hungry afterward.
This is because there is an increase of activity in the digestive system, as it tries to break the rough fiber.
This feeling of hunger is in fact not real but just your body trying to deal with the unripe fruit.
The feeling may also indicate that the stomach is irritated by the number of complex carbs and fiber it has consumed.
Any stomach rumbles could mean that there is an intestinal blockage.
If you struggle with a digestive disorder then you should avoid eating unripe kiwi.
If you don’t eat it occasionally won’t be an issue.
Can you get sick from kiwis?
For those with allergies to peanuts or tree nuts, there may be a reaction to kiwi seeds and vice versa.
In one study, it was shown that two allergens that exist in kiwi seeds displayed cross-reactivity with peanuts and tree bouts.
When the fruit is digested, these allergens are then released.
Some people may find that the inside of their mouth is irritated when consuming the skin of the kiwi although it is edible.
This irritation occurs due to the presence of calcium oxalates crystals (raphides) which are naturally occurring however they can end up scratching the skin in your mouth.
These scratches are very small however the acid in the fruit can lead to irritation.
It may be best to peel the skin to prevent this from happening however there are also raphides in the fleshy part of the kiwi.
There is just a larger concentration in the skin.
Kiwis are high in oxalates, this is a compound that binds to minerals.
The presence of these naturally occurring oxalates can lead to an increased risk of kidney stones.
A build-up of oxalates can form crystals which can then form kidney stones.
Kiwis boast a whole range of potential health benefits.
Kiwis contain lots of vitamin C, around 56 milligrams per fruit. Vitamin C is important to prevent anemia as it helps aid the absorption of iron.
They are also antioxidant-rich, containing two lesser-known antioxidants, lutein and zeaxanthin.
These antioxidants are important for eye health, protecting the eye from damage by keeping cells clean of free radicals.
This slows down any potential cataracts from forming as well as muscle degeneration.
Kiwi seeds do not fall into the category of cyanide-containing fruit seeds.
Kiwi seeds are in fact perfectly safe, and healthy to consume.
This is good news because it is almost impossible to eat kiwi without also eating the seeds.
Kiwi seeds contain essential nutrients such as omega-3, and fiber. The fruit as a whole is high in vitamin C and fiber, which provide a range of health benefits.
The entire kiwi can be consumed, including the core, and the skin.
Most people opt not to eat the skin due to the fuzziness, however, the skin is perfectly edible.
Irritation can occur from eating the skin for some people, this is due to the oxalates present in the skin.
They can cause scratches, and the acid from the fruit can then cause these small scratches to become irritated.
Unripe kiwi is safe to consume, and no major harm will come to you.
However, because the fruit is not naturally ripe this can lead to a whole host of digestive problems as the fruit is not in the optimal position to be eaten.
As well as that, the fruit will not be anywhere near as tasty as it is when it is eaten, as it will be very hard to even consume.
I’m Chris Watson & the Founder of EatForLonger.com. I’m a food and wellbeing enthusiast researching and sharing foodstuffs and simple food-based concepts, such as fasting and clean eating.
I hope it inspires you to make tiny changes to what you eat and when you eat while optimizing your healthspan and all-around well-being.
Read more About Me here.