Can You Eat Kiwi Seeds? Is It Safe? What Are The Benefits?

The fuzzy brown peel of kiwis hides a bright green interior flecked with tiny black seeds. While most people eat only the flesh, some wonder – can you eat kiwi seeds too?

Kiwi seeds are small but mighty, packing a nutritional punch. Understanding more about the safety, nutrition profile, and possible health benefits of kiwi seeds can help you decide if you should be eating them.

Are Kiwi Seeds Toxic? An Overview of Safety

Kiwi seeds come from the healthy, edible kiwi fruit. But some people worry kiwi seeds may be poisonous or toxic to eat.

The good news is kiwi seeds are completely safe and non-toxic for consumption. There are no cyanogenic glycosides or toxins present that could harm your health.

Throughout history, cultures around the world have eaten kiwi seeds without any adverse effects. Scientists have confirmed kiwi seeds do not contain toxic elements.

Of course, anyone with a specific seed allergy should avoid kiwi seeds. For most people though, eating kiwi seeds is perfectly safe.

Nutrition Content – Why Kiwi Seeds Are So Healthy

Don’t let their petite size fool you – kiwi seeds punch above their weight when it comes to nutrition.

Some of the top nutrients found in kiwi seeds include:

• Dietary fiber
• Protein
• Healthy unsaturated fats like alpha-linoleic acid
• Vitamin E
• Minerals like calcium, magnesium, and iron
• Carotenoid pigments like lutein

Additionally, kiwi seeds offer an array of beneficial plant compounds:

• Phenolic acids that act as antioxidants
• Phytosterols linked to cholesterol lowering
• Carotenoids that support immunity and heart health

This stellar nutritional makeup provides a wealth of health advantages. Even eating just a teaspoon of kiwi seeds can provide key micronutrients and plant chemicals.

Potential Benefits of Eating Kiwi Seeds

Thanks to their diverse nutrients and antioxidants, regularly consuming kiwi seeds may:

1. Lower Cholesterol

The fiber and plant sterols in kiwi seeds can help reduce LDL or “bad” cholesterol levels. Their heart healthy unsaturated fats also improve cholesterol profiles.

2. Reduce Blood Pressure

Kiwi seeds may act as a natural ACE inhibitor, lowering hypertension. Their magnesium and unsaturated fats also promote healthy blood pressure.

3. Aid Digestive Health

The fiber in kiwi seeds acts as a prebiotic. This feeds beneficial probiotic bacteria in your gut microbiome. Fiber also helps improve regularity.

4. Boost Immunity

The vitamin C, carotenoids, antioxidants, and nutrients in kiwi seeds support proper immune function to help you fight illness.

5. Protect Vision Health

Lutein, zeaxanthin, and vitamin E found in kiwi seeds help reduce oxidative damage and inflammation in the eyes.

6. Improve Skin Appearance

Kiwi seeds provide compounds that increase collagen production and skin elasticity for smoother, more youthful looking skin.

7, Support Cardiovascular Health

Nutrients like vitamin E, iron, fiber, magnesium, and healthy fats found in kiwi seeds promote heart health and help prevent heart disease.

Potential Side Effects or Drawbacks

For most individuals, eating kiwi seeds does not cause negative side effects. But there are a few things to keep in mind:

• Oxalate content – Anyone prone to kidney stones should limit high oxalate foods, including kiwi seeds.
• Blood thinning medication – Kiwi seeds contain vitamin K, which can interfere with blood thinners. Check with your doctor.
• Fiber content – Too many seeds at once can cause digestive upset. Drink plenty of water and increase slowly.

By starting with small quantities and increasing intake slowly, you can see how your body tolerates kiwi seeds. Most people find them easily digested.

Should You Be Eating Kiwi Seeds?

Research shows kiwi seeds are nutritionally dense with compounds that benefit heart health, digestion, immunity, skin and vision. Kiwi seeds are non-toxic and safe for most people to eat.

While individuals with kidney issues or on blood thinners should exercise caution, kiwi seeds are well tolerated when introduced slowly. Thanks to their stellar nutrition, incorporating kiwi seeds into your diet can be an easy way to boost health.

Next time you slice a kiwi, don’t discard those tiny seeds! Blend them into your recipes or eat them whole for an extra dose of nutrition and texture in every bite. With their unique pop and crunchy bite, kiwi seeds deliver a surprising package of benefits.