A kiwifruit (or kiwi), also known as the Chinese gooseberry, is a nutritious, sweet-tart fruit. About the size of a chicken egg, with a brown fuzzy skin, vibrant green flesh and small black seeds, this fruit is popular for boosting immunity. While many people already love eating kiwi skin, there is still a continued debate over whether they are edible or not. Technically, the skin is edible, but some people dislike its fuzzy texture.

But did you know, the kiwi skin is really nutritious. Kiwi skins contain a high concentration of nutrients, especially fiber, folate and vitamin E.

Kiwi Skin Is Full Of Fibre And Folate

One of the standout nutrients in kiwi skin is fibre. Consuming the skin can increase the fruit’s fiber content by 50%, helping to support gut health by feeding beneficial bacteria. A diet rich in fibre has been linked to a lower risk of heart disease, cancer, and diabetes. Additionally, kiwi skin is a potent source of folate, a nutrient vital for cell growth and division. Folate also plays a crucial role in preventing neural tube defects during pregnancy.

Vitamin E

Vitamin E, a fat-soluble antioxidant, is another nutrient that is significantly more concentrated in kiwi skin than in the flesh. It helps protect cells from damage caused by free radicals, contributing to overall cellular health. Eating the skin can increase vitamin E intake by 34% compared to consuming the flesh alone. Since many people do not get enough of these nutrients in their diet, eating kiwi with the skin can be a practical way to boost intake.

Kiwi Skin Has More Antioxidants Than Fruit Itself

In terms of antioxidant content, the skin holds a particularly high concentration of both water-soluble and fat-soluble antioxidants, such as vitamin C and vitamin E. Vitamin C combats oxidative damage in cells and blood vessels, while vitamin E primarily protects cell membranes from free radicals. Together, these antioxidants provide comprehensive protection against cellular damage throughout the body.

However, the fuzzy texture of kiwi skin can be off-putting for some. Rubbing the fruit with a clean towel, scrubbing it with a vegetable brush, or lightly scraping with a spoon can reduce the fuzz. For those sensitive to texture, peeling the fruit is a viable option, though it reduces nutrient intake.

Despite its nutritional advantages, kiwi skin may not be suitable for everyone. The skin contains calcium oxalate crystals, which can cause mouth irritation, especially in unripe fruits. These tiny crystals can scratch the delicate tissues inside the mouth, leading to a tingling or stinging sensation. Those with a history of kidney stones should also exercise caution, as oxalates can contribute to stone formation.

Moreover, individuals with kiwi allergies or oral allergy syndrome should avoid consuming the fruit, especially the skin. Allergic reactions can range from mild itching and swelling to severe anaphylaxis. Cooking or canning the fruit may reduce the risk of allergic reactions, as heating alters the structure of the allergenic proteins.

Whether or not you eat the skin, kiwis remain a nutrient-dense fruit with several health benefits. Studies suggest that regular kiwi consumption may improve cholesterol levels, lower blood pressure, enhance iron absorption, and aid digestion. With its unique nutrient profile, the kiwi is more than just a refreshing snack—it’s a powerhouse of essential vitamins and minerals.

High cholesterol, especially high LDL cholesterol, is often called a 'silent killer' because it usually doesn't cause any noticeable symptoms until serious problems like a heart attack or stroke occur. Without testing, it can build up in the arteries over time, potentially leading to fatal outcomes. The study highlights that as strawberries ripen and turn a deeper red, they produce more of a specific type of phytonutrient called anthocyanins, suggesting that the most vibrant red strawberries may offer the highest levels of these heart-healthy compounds.

Researchers found strawberries to be very beneficial for heart health. They stated that their review found that regularly eating strawberries not only helps lower cholesterol but also reduces inflammation, a key factor in heart disease. This implies that simply adding a cup of strawberries to your daily diet could significantly decrease the risk of experiencing cardiovascular problems. For those concerned about their heart health, making strawberries a regular part of their diet could be a positive change.

Apart from being one of the favorite sweets people enjoy, strawberries have many health benefits that people do not know about. The sweet and savory fruit is known for its vibrant color, as well as iconic flavor that makes its way perfectly with many different desserts.

Could a simple, sweet fruit hold the key to a healthier heart and a sharper mind? New research shows that not only are strawberries a great powerhouse of nutrients but eating it daily could make your heart health strong. Experts are pointing to strawberries could also benefit your cognitive function. There are many reasons why one should ass this this vibrant berry to their diet and the study also shows how it might contribute to our overall well-being.

Strawberries Packed with Heart-Boosting Nutrients

The strawberry, a bright and tasty summer fruit loved around the globe, is readily available. Researchers at the University of California, Davis, reviewed numerous studies and found that strawberries are rich in beneficial plant compounds called phytonutrients, including polyphenols and fiber. These nutrients are shown to help lower 'bad' LDL cholesterol, triglycerides (another type of fat in the blood), and inflammation, all of which contribute to a strong and healthy heart.

Beyond the heart, the study further discovered that these red berries might be good for our brains. They could potentially help prevent mental decline and protect against conditions like dementia and Alzheimer's disease as we age. This is thought to be due to polyphenols, powerful plant compounds found in strawberries, known for their antioxidant properties and positive effects on blood vessels, which are also important for brain health.

How To Add Strawberries To Your Diet?

While the research on strawberries is encouraging, it's important to remember that eating them alone isn't a guaranteed way to avoid health issues like high cholesterol and mental decline. They can help reduce the risk, but they work best when combined with an overall healthy diet and lifestyle.

There are many easy and tasty ways to include more strawberries in your daily routine. They are great eaten fresh as a simple snack, blended into smoothies, used as a topping for yogurt or ice cream, or added to salads for a refreshing twist. Breakfast is also a good time to enjoy them as a topping for pancakes or porridge.

There's something intensely comforting in a steaming bowl of khichdi. As a child, it was always my first port of call: little spices, a dollop of ghee floating on top, served with a dash of tangy pickle and a refreshing side of dahi. It's the sort of dish that envelops you in memories and feeds from within. But I went one step further with my passion for khichdi recently. I had just khichdi—only for each and every meal—seven days continuously. What began as a plain food cleanse became a life-changing experience for my body and mind.

Khichdi is not simply comfort food. It's an Ayurvedic traditional dish prepared with basmati rice and split mung beans, usually cooked along with a mix of digestion-friendly spices and plenty of ghee. This pot miracle is easy on the digestive system, has natural detox properties, and is nutritionally balanced. Ayurvedic doctors usually prescribe a khichdi cleanse in order to reboot the gut and regain balance—and that was precisely what I needed after a whirlwind month of traveling, processed foods, irregular sleep patterns, and no exercise.

A khichdi cleanse is not something to be undertaken lightly. You have to prepare your body by cutting down on processed foods and caffeine a few days beforehand. I entered grudgingly but with an open mind. The thought of eating the same meal 21 times in a week's time seemed daunting, but the outcome was beyond imagination.

First Signs: Detox is Uncomfortable

What shocked me the most? It wasn't the eating that was difficult—it was the recovery. For a month leading up to this cleanse, I had been living on poor food, late nights, and a non-existent workout schedule. I felt fat, lethargic, and sluggish at first. But only two days into the cleanse, my body began to react.

Detox isn't a happy process. Emotional and physical poisons emerged. I was irritable and fatigued. But by day four, the fog cleared. I awoke feeling lighter, more conscious, and with less sugar cravings. My digestive system improved significantly. My skin, which had been red and dull, began to clear. I even lost 5 kilograms at the end of the week.

Simplicity Is Powerful

One of the most surprising things about this cleanse was just how effective simplicity can be. Having the same simple meal every day streamlined not only my digestion, but my brain. There were no food choices to be made, no kitchen mayhem, no cravings to fill my head.

We tend to overcomplicate food with fad diets, complex meal preps, and a plethora of ingredients. But khichdi taught me that one dish, when properly nutritionally balanced, can be sufficient to provide us with everything we require. With split mung (which is full of protein), rice (a soothing carbohydrate), and ghee (nourishing fat), I was fulfilled in every possible sense.

Letting Go of Choices Brought Me Peace

At first, the prospect of having only khichdi seemed limiting. But somewhere between day three, I loved every bite. I ceased to compare it with other foods that I wasn't allowed to eat. I wasn't craving sandwiches or sweets. Rather, I was in the moment, relishing the tastes and textures of the food that I had in front of me.

Without constant food options, I was liberated. There were no what-ifs and menu regrets. I believed in the process, and with that belief came a astonishing sense of happiness.

Emotional and Mental Clarity

Discipline is tough. Particularly when the folks around you are indulging in all the things you're deliberately abstaining from. But holding firm on the cleanse showed me resilience. Every time I nearly gave up, I was reminded of why I began: to bring back balance.

This is not about food. It's about being reliably present for yourself, even when it's not convenient. The mental sharpness that I achieved was as impactful as the physical detox. I was able to concentrate more clearly, felt emotionally lighter, and started sleeping deeper.

The Body Always Knows

One of the deepest insights was this: our bodies know how to heal. They contain old wisdom that we tend to overrule with new ways—gobbling for boredom, stuffing late at night, or eating for pleasure rather than nutrition.

The khichdi cleanse brought me back in tune with the natural rhythms of my body. Hunger signals reappeared, sleep was effortless, cravings disappeared and all because I provided my body with what it was requesting and left it alone.

Food as Medicine

This cleanse redefined food for me. Food isn't pleasure, it's fuel. And when you use it as such, it pays off. My skin was healed, my bloating was gone, and I felt rejuvenated. All from one simple dish. Of course, I did miss variety. I missed crunch and spice but I also found something irreplaceable: an inner reset.

Would I Do It Again?

Absolutely. But in preparation. A khichdi cleanse isn't deprivation; it's discipline, healing, and getting back to basics. It's about listening to your body's intelligence and creating space for clarity, body and mind.

Although I don't advise attempting it without speaking with a healthcare provider, I do endorse the power of conscious, simple eating. Even if you do it one day a week, your body will reward you.

When we feel a cold coming on, many of us instinctively reach for vitamin C to boost our immune systems. The same applies to when we have an ongoing flu season or any other outbreak. While supplements are convenient, getting vitamin C directly from food can be just as effective—and sometimes even more so. But did you know that besides the most popular Orange, there are a range of popular fruits that are packed with Vitamin C. While a medium-sized orange contains around 70 mg of vitamin C, several other foods pack an even more powerful punch.

Here Are Fruits That Contain More Vitamin C Than Oranges

1. Strawberries

A cup of fresh strawberries offers 97.6 mg of vitamin C, surpassing the amount found in a single orange. Along with their vitamin C content, strawberries provide magnesium and folate, essential for blood sugar stability and heart health.

2. Broccoli

Raw broccoli contains approximately 81 mg of vitamin C per cup — close to the recommended 90 mg per day. Additionally, this cruciferous vegetable is rich in vitamin K, which supports bone health and blood clotting.

3. Bell Peppers

Bell peppers — particularly the yellow variety — can contain up to 341 mg of vitamin C per large pepper, nearly five times that of an orange. Red and green bell peppers also pack a substantial dose of this immune-boosting nutrient and are a low-calorie, fiber-rich snack.

4. Kiwi

This small but mighty fruit delivers 128 mg of vitamin C per serving (about two kiwis). Kiwi is also loaded with copper, potassium, and serotonin, which may improve sleep quality.

5. Brussels Sprouts

One cup of Brussels sprouts provides 97 mg of vitamin C, along with fibre and cancer-fighting phytonutrients. Roasting them can bring out their natural sweetness and reduce their bitter taste.

6. Kale

A cup of kale offers 91 mg of vitamin C, plus an impressive seven times the daily recommended value of vitamin K. This leafy green is also a good source of minerals and omega-3 fatty acids.

7. Pineapple

Pineapple contains 79 mg of vitamin C per cup and is packed with bromelain, a natural enzyme that aids digestion and reduces inflammation.

8. Papaya

With 88.3 mg of vitamin C per cup, papaya is known for its anti-inflammatory properties and its ability to brighten skin and clear sinuses.

9. Cauliflower

A head of cauliflower can provide a staggering 266.8 mg of vitamin C, along with ample fibre. Steam, mash, or roast it for a nutritious, versatile meal option.