The benefits of kiwi are many! Though small, kiwis pack a powerful nutritional punch. This vibrant green fruit is an excellent source of vitamins C and E, as well as potassium and fiber. Kiwis also contain a unique enzyme that helps to break down protein, making them a great addition to any meal. In addition to their many nutrients, kiwis are also low in calories and fat-free, making them a healthy snack for people of all ages.
The health benefits of kiwi are numerous, but some of the most noteworthy include its ability to boost immunity, aid digestion, and protect against heart disease and stroke. Vitamin C is essential for immunity, and just one kiwi contains nearly twice the recommended daily amount. The fiber in kiwi helps to keep things moving through the digestive system, and the potassium in kiwi can help to lower blood pressure by helping to counteract the effects of sodium. Kiwis may also help to reduce the risk of blood clots, making them beneficial for people with heart disease or those at risk for stroke. Whether eaten alone or added to your favorite recipe, kiwis are a delicious way to enjoy good health.
What are kiwis?
The kiwifruit, often shortened to simply kiwi, is a small fruit that packs a big punch in terms of flavor and nutrition. Native to China, kiwis are now grown in many other parts of the world, including New Zealand, Italy, Chile, and the United States.
Kiwis have fuzzy brown skin and bright green flesh with tiny black seeds. The flesh is sweet and tangy, with a slightly acidic taste. Kiwis are an excellent source of vitamins C and E, as well as potassium and fiber. They can be eaten fresh or used in recipes such as sauces, jams, pies, and smoothies. Thanks to their unique flavor and nutritional benefits, kiwis are an increasingly popular fruit worldwide.
Kiwi nutrition facts
Kiwi fruits are not only delicious, but they are also packed with nutrients that can help your body in a variety of ways. For example, kiwis contain high levels of vitamin C, which is essential for growth and repair, as well as maintaining a healthy immune system. In addition, kiwis are a good source of vitamin K, which helps to regulate blood clotting and metabolism. Furthermore, kiwis are rich in antioxidants and fiber, both of which are important for maintaining a healthy digestive system.
100 grams of raw kiwi contains the following nutrients:
- 84 grams water
- 58 calories
- 14 grams carbohydrates
- 0.44 grams fat
- 1.06 grams protein
- 3 grams fiber
- 75 milligrams Vitamin C (100% of RDI)
- 40 micrograms Vitamin K (45% of RDI)
- 0.13 milligrams copper (14% of RDI)
- 1.3 milligrams vitamin E (9% of RDI)
- 198 milligrams potassium (8% of RDI)
- 26 micrograms Vitamin B9 – folate (7% of RDI)
- 0.06 milligrams Vitamin B6 (5% of RDI)
- 34 milligrams phosphorus (5% of RDI)
- 16 milligrams magnesium (5% of RDI)
- 0.03 milligram Vitamin B1 – thiamin (3% of RDI)
- 0.37 milligrams Vitamin B3 – niacin (3% of RDI)
- 0.24 milligrams iron (3% of RDI for men and 1% of RDI for women)
- 0.03 milligrams Vitamin B2 – riboflavin (3% of RDI)
- 35 milligrams calcium (3% of RDI)
- 0.1 milligrams zinc (1% of RDI)
- 4 micrograms Vitamin Α (1% of RDI)
- 0.2 micrograms Selenium (>1% of RDI)
- 52 micrograms Carotene, beta
Health benefits of kiwi
Kiwis are small, fuzzy fruits that pack a powerful nutritional punch. Though often overlooked, kiwis are a nutritional powerhouse, offering an impressive array of vitamins, minerals, and antioxidants. Just 100grams of kiwi provides 100% of the recommended daily intake of vitamin C, making it an excellent way to boost immunity.
Kiwis are also a good source of vitamin K, which is essential for blood clotting, and vitamin E, which helps to protect cells from damage. In addition, kiwis contain high levels of potassium, copper, and folate.
Potassium helps to regulate blood pressure, while copper is necessary for the formation of red blood cells. Folate is especially important for pregnant women, as it helps to prevent birth defects. Consequently, kiwis offer a wide range of health benefits and should not be overlooked as a part of a healthy diet.
1. Fights aging and boosts skin and hair health
Kiwi fruit is not only delicious but also packed with nutrients that are beneficial for your health. One of the many benefits of kiwi fruit is that it can help to counteract the effects of aging. The high levels of vitamin E in kiwi fruit help to brighten the complexion and reduce the skin damage caused by excessive sun exposure.
The antioxidants in kiwi fruit also prevent cell destruction and stimulate new cell growth, making you look younger and plumper. Kiwi fruit also contains vitamin C, which is essential for fighting hair loss. Vitamin C nourishes hair and strengthens the scalp. In addition, kiwis provide nutrients such as magnesium, phosphorus, and iron that stimulate hair growth.
A recent study showed that kiwifruit are able to double collagen synthesis in the body compared to normal conditions. This is significant because collagen production naturally begins to decrease as we age.
Collagen, which is made of amino acids, is a protein that has antioxidant properties and helps to maintain skin’s youthfulness and firmness. Vitamin C is required for collagen synthesis.
Kiwi is also a rich source of the carotenoid and antioxidant lutein. Lutein, which is an important antioxidant and anti-inflammatory, is one more kiwi health benefit. Lutein is a very important antioxidant that protects us from UV radiation. These findings suggest that kiwifruit could be a valuable addition to any anti-aging skincare routine.
2. Kiwi Is an antioxidant-rich Vitamin C and E source
Kiwi is an incredible source of antioxidant-powered vitamin C and E. These vitamins are essential for fighting free radicals, which can damage cells and lead to inflammation.
A study showed that when kiwifruit was supplemented to a normal diet, there was a marked decrease in internal oxidative damage. Because of its capacity to reduce oxidative injury, oxidative stress and improve bowel movements, kiwifruit may help prevent cancer and especially colorectal cancer. Kiwifruit is high in polyphenols, which have immunostimulatory effects. These polyphenols have been shown to stimulate the immune system.
3. Enhances respiratory health
Kiwifruit is a powerhouse when it comes to respiratory health. The fruit has been shown to be beneficial in treating a number of respiratory illnesses, including asthma and other respiratory infections. In two separate studies, adults and children who added kiwifruit to their diets showed decrease in symptoms, including wheezing, sore throat and head congestion.
The vitamin C content in kiwifruit is thought to be responsible for the positive effects on respiratory health. Therefore, kiwifruit may be a helpful addition for those seeking to improve their respiratory health.
4. Improves digestive health
Kiwi aids in digestion due to the various nutrients it contains. For instance, kiwi is high in fiber which helps increase stool frequency and looser stool consistencies. This can help to alleviate irritable bowel syndrome and inflammatory bowel disease symptoms.
In addition, kiwi contains enzymes that help break down proteins. This aids in the digestion of food and can also help to prevent bloating. Lastly, kiwi is a good source of vitamins C and E. These vitamins help to protect the lining of the digestive tract from damage.
5. It is good for your eyes and vision
Studies have shown that eating kiwi can help improve your vision and protect against eye disease. The high levels of vitamin C and antioxidants in kiwi help to reduce inflammation and protect the delicate tissues of the eye. Kiwi also contains the carotenoids lutein and zeaxanthin, which are essential for healthy vision.
Vitamin A, along with lutein, is abundant in kiwi fruit. Vitamin A has been found to be beneficial for eye health also.
6. Helps the cardiovascular system to function properly
Many people are not aware of the benefits that kiwi can have on the cardiovascular system. Studies have shown that kiwi can help to lower the risk of high blood pressure, stroke, and other cardiovascular diseases. This is largely due to the fact that kiwi is a great source of potassium.
Potassium helps to lower blood pressure by acting as a vasodilator, which means it widens the blood vessels and allows blood to flow more freely. Kiwi is also a good source of vitamin K. Vitamin K can support heart health by preventing the buildup of calcium in the arteries, which can lead to heart disease.
Kiwi is also high in vitamins C and E, as well as omega-3s, magnesium, and copper. All of these nutrients aid in the proper functioning of the cardiovascular system. So if you’re looking for a way to improve your cardiovascular health, make sure to add kiwi to your diet!
7. Antifungal and Antibacterial Capabilities
Multiple studies have shown that both green and golden kiwifruit have antifungal and antibacterial capabilities. The seeds, which are frequently eaten along with the fruit because of their tiny size, have the most antibiotic activity.
The protein actinchinin found in golden kiwifruit is believed to be the source of its antifungal abilities. Extracts from kiwifruit have been shown to have antibacterial activity against a number of bacterial species. These properties, as well as the fruit’s high amount of antioxidants, might be linked.
8. It helps with sleep problems and improves sleep quality.
A study found that eating kiwis an hour before bedtime helped improve sleep quality and quantity in people with self-reported sleep problems. The researchers believe that the kiwifruit’s high levels of serotonin is responsible for the sleep-promoting effects.
Serotonin is a neurotransmitter that plays a role in regulating sleep and wakefulness. Kiwifruit is also a good source of fiber, potassium, and vitamins C and E. All of these nutrients are important for promoting healthy sleep. If you’re looking for a natural way to improve your sleep, consider adding kiwifruit to your diet.
9. Promotes bone regeneration and repair
Kiwi is a good source of vitamin K, which is essential for bone health. Vitamin K helps to promote bone growth and to prevent bones from becoming weak and brittle. In addition, vitamin K helps the body to absorb calcium, which is also important for strong bones.
10. Fights cancer
The fruit from the kiwi tree has been used in traditional Chinese medicine for the treatment of various ailments such as joint pain, bladder stones and cancers of the liver and esophagus.
Studies have shown that both the fruit and roots of the kiwi tree have inhibitory effects on human liver, colon, and lung cancer cell growth. This is thought to be due to the presence of polysaccharides and antioxidants in kiwi fruit which have anti-tumor effects.
Risks and side effects
Those who are allergic to latex or any other fruits, such as avocados and bananas, should be careful when eating kiwifruit. According to reports, kiwifruit allergy can result in oral allergy syndrome, swelling, hives, itchy/watery eyes, anaphylaxis and irritation of the nose/mouth.
People who are on beta-blockers should also consume kiwifruit in moderation, as the potassium present in the fruit may boost potassium levels to levels that are hazardous. Potassium is a mineral that causes hyperkalemia when consumed in excess. Excessive potassium can damage the kidneys, particularly those with kidney illness.
In some people, kiwifruit may interfere with blood clotting, posing a risk to those who have bleeding disorders.
Therefore, it is important to be aware of the risks and side effects associated with kiwifruit consumption.
When it’s best?
The peak season for kiwi fruit is typically from November to April, with the peak months being March and April. This is when the fruit is at its juiciest and most flavorful. However, kiwis picked during this time may be more expensive due to higher demand. If you’re looking to save money, you can find good deals on kiwis that are picked earlier or later in the season. While the fruit may not be as ripe or juicy, it will still be tasty and nutritious. Ultimately, the best time to buy kiwis depends on your personal preferences and budget.
The kiwi is a delicate fruit that is often misjudged. Most people think that it is best to wait until the kiwi is soft to the touch before eating it. However, this is actually the point at which the kiwi starts to over-ripen and the flavor begins to deteriorate. For the best flavor, kiwis should be eaten when they are still slightly firm. The skin should be wrinkled and the flesh should give slightly when pressed, but it should not be mushy. At this stage, the kiwi will be sweet and tart, with a distinctively tropical flavor. So next time you see a kiwi, don’t wait – go ahead and enjoy it at its peak of ripeness.
How to pick a good kiwi?
Picking a good kiwi can be tricky. Here are a few tips to help you choose the best fruit.
- First, look for kiwis that are plump and firm. The skin should be smooth and free of blemishes.
- Second, sniff the kiwi. It should have a pleasant aroma, without any hint of fermentation.
- Third, give the kiwifruit a gentle squeeze. It should yield to pressure slightly, but shouldn’t be too soft.
- Fourth, hold the kiwifruit up to your ear and give it a shake. The seeds inside should rattle around freely.
- Fifth, check the color of the kiwifruit’s flesh. It should be bright green, with no brown spots or bruising.
If you find a kiwifruit that meets all of these criteria, it will likely be ripe and delicious.
How to store kiwi?
Kiwi is a unique fruit that has a number of storage requirements. First, kiwi should be stored at room temperature until it is ripe. Once ripe, kiwi can be stored in the fridge for up to two weeks. When storing kiwi in the fridge, be sure to place it in a plastic bag to prevent it from drying out. Kiwi can also be frozen for long-term storage.
To freeze kiwi, first peel and cut the fruit into slices or cubes. Then, place the kiwi on a baking sheet lined with parchment paper and freeze for several hours. Once frozen, transfer the kiwi to a freezer-safe container and store for up to six months. Following these storage guidelines will help you maximize the shelf life of your kiwi fruit.
If you’ve never tasted a kiwi, you’re in for a real treat. This sweet and tart fruit is loaded with vitamins, minerals, and antioxidants, making it a great addition to any diet. Best of all, kiwis are incredibly easy to prepare.
Simply wash the fruit under cold water and then cut off the ends. Once the ends are removed, you can slice the kiwi in half or enjoy it whole. If you want to add some extra sweetness, try dipping the kiwi in sugar or honey before eating. No matter how you enjoy it, kiwi is a delicious and nutritious fruit that’s sure to please. Give it a try today!
Healthy kiwi recipes
Here are three healthy kiwi recipes that are sure to please.
- Kiwi Salsa: This brightly colored salsa is perfect for spicing up any dish. Simply mix chopped kiwi, tomatoes, onions, jalapenos, lime juice, and cilantro. Enjoy with your favorite chips or use as a topping for grilled chicken or fish.
- Kiwi smoothie: Start your day with this delicious and nutritious smoothie. Simply blend kiwi, bananas, almond milk, and honey. Add spinach or other greens for an extra boost of vitamins and minerals.
- Kiwifruit salad: This refreshing salad is perfect for a summer picnic. Combine chopped kiwifruit, grapes, apples, and mint leaves. Toss with a light dressing of lemon juice and honey. Enjoy as is or top with chicken or shrimp for a heartier meal.
Kiwi fruit is an excellent source of nutrients, including Vitamin C, fiber, and potassium. It also contains a range of antioxidants and phytochemicals that may offer health benefits, such as reducing inflammation, protecting against heart disease, and promoting healthy skin. While more research is needed to confirm these effects, there is no doubt that kiwi fruit is a nutritious addition to any diet. So why not give this delicious and healthy fruit a try? Your body will thank you for it!
By NutriWins team