Underneath the fuzzy brown skin of a kiwi, there’s a bright green flesh dotted with small, black seeds. Many people enjoy just the sweet interior and skip the seeds, but have you ever wondered if you can eat the seeds as well?
The tiny seeds of kiwi are full of nutrients. By learning about their safety and nutritional value as well as their health benefits, you can make an informed decision about including kiwi seeds in your diet.
Table of Contents
- Safety of Kiwi Seeds: What You Need to Know
- What’s in Kiwi Seeds? Understanding Their Nutritional Value
- Health Perks of Kiwi Seeds
- 1. Drop Cholesterol Levels
- 2. Help with Blood Pressure
- 3. Support Digestion
- 4. Strengthen the Immune System
- 5. Protect Your Eyes
- 6. Improve Skin Condition
- 7. Boost Heart Health
- Possible Side Effects or Concerns
- Why Consider Kiwi Seeds in Your Diet
Safety of Kiwi Seeds: What You Need to Know
While some might think kiwi seeds could be poisonous or harmful, they are actually safe to eat.
They are not toxic at all. Kiwi seeds don’t have any harmful substances known as cyanogenic glycosides, or any other toxins that would be bad for your health.
All around the world, people have been eating kiwi seeds for a long time without problems. Research has shown that there’s nothing toxic in kiwi seeds.
However, if someone is allergic to seeds, they should avoid kiwi seeds. But for most people, they are completely okay to eat.
What’s in Kiwi Seeds? Understanding Their Nutritional Value
The small seeds in kiwis are surprisingly nutritious.
Kiwi seeds have lots of good nutrients, such as:
- Fiber for a healthy digestive system
- Protein for building and repairing your body
- Good fats, like alpha-linoleic acid, which is an omega-3
- Vitamin E, which is good for your skin and immune system
- Important minerals such as calcium for strong bones, magnesium for muscle and nerve function, and iron for healthy blood
- A pigment called lutein that’s good for your eyes
On top of that, kiwi seeds have other plant ingredients that are beneficial:
- Antioxidants like phenolic acids, which help protect your cells
- Phytosterols, which are known to help lower cholesterol levels
- More carotenoids, which are good for your immune system and your heart
By eating just a small amount of kiwi seeds, like a teaspoon, you can get important vitamins, minerals, and plant compounds.
Health Perks of Kiwi Seeds
Because kiwi seeds are full of nutrients and antioxidants, they can offer some neat health benefits if you eat them regularly:
1. Drop Cholesterol Levels
The fiber and phytosterols in kiwi seeds work together to bring down levels of LDL, the “bad” cholesterol. The seeds’ healthy fats also help to make your cholesterol levels better.
2. Help with Blood Pressure
Kiwi seeds might help lessen high blood pressure, thanks to their natural properties that can act like ACE inhibitors, used for treating hypertension. The magnesium and omega-3 fats in the seeds also support a healthy blood pressure.
3. Support Digestion
Kiwi seeds are rich in fiber, which acts as food for the good bacteria in your gut. This helps your digestion and keeps things moving smoothly in your intestines.
4. Strengthen the Immune System
The mix of vitamin C, carotenoids, and other antioxidants in kiwi seeds helps your body’s defenses to work better and protect you from sickness.
5. Protect Your Eyes
Ingredients in kiwi seeds like lutein, zeaxanthin, and vitamin E help care for your eyes by dealing with damage caused by stress and inflammation.
6. Improve Skin Condition
By providing your body with compounds that boost collagen production, kiwi seeds can make your skin look better and more youthful.
7. Boost Heart Health
Kiwi seeds’ blend of vitamin E, iron, fiber, magnesium, and omega-3 fats help keep your heart in good shape and can lower the risk of heart problems.
Possible Side Effects or Concerns
Eating kiwi seeds is unlikely to cause side effects for most people, but there are a few things to consider:
- If you’re at risk for kidney stones, be careful with high-oxalate foods, including kiwi seeds.
- People on blood-thinning medications should be mindful that kiwi seeds have vitamin K, which can affect these drugs. It’s best to talk to your doctor about it.
- If you eat too many seeds quickly, you might upset your stomach. Make sure to drink water and add the seeds to your diet gradually.
Start with a small number of seeds and see how your body reacts. Most people can digest them just fine.
Why Consider Kiwi Seeds in Your Diet
All the research points to kiwi seeds being filled with good nutrients that support your heart, digestion, immune system, skin, and eyes. They’re not harmful and most people can incorporate them safely into their meals.
For those who might need to be cautious, such as people prone to kidney stones or on certain medications, it might be wise to talk to a healthcare professional before adding kiwi seeds to your diet. But for everyone else, introducing these seeds gradually can help you see just how well they can be a part of a healthy diet.
The next time you’re about to enjoy a kiwi, think twice before scooping out those seeds. Mix them into smooth680ies, sprinkle them on yogurt, or just enjoy them in the kiwi slice for a healthy crunch and extra nutrients that are good for you.
