Kiwis are small fruits with bright green flesh and a sweet and tangy taste, but they’re more than just a colorful addition to fruit salads. This article details the many ways that enjoying kiwi can benefit your health and how you can take advantage of it. From its rich nutrients to its impressive versatility, learn why this fruit is a regular part of your diet.
Kiwi health benefits
May improve your immune system
“Kiwi is rich in vitamin C, a micronutrient that plays multiple important roles within our immune system,” says Alex Turnbull, RDN, LD, a registered dietitian specializing in pediatric nutrition at The Family Nutritionist. “It’s an excellent source of.” This essential vitamin acts as a powerful antioxidant, protecting our body’s cells from damage.
Turnbull highlights a review that discusses how vitamin C can play a role in innate immunity, the body’s first line of defense against disease, infection, and other unwanted invaders.
More specifically, vitamin C is thought to help strengthen the response of neutrophils, some of the first cells to respond to infection. In fact, this review highlights research that showed neutrophil activity increased by 20% after vitamin C supplementation, potentially increasing the body’s ability to defend against pathogens and support the immune system. .
Overall, she summarizes, “Getting the right amount of vitamin C is important to ensure optimal immune health.” Luckily, one kiwi can provide her with more than 60% of her daily recommended intake of vitamin C.
May promote heart health
Dr. Kate Peterson, registered dietitian at Kate Peterson Nutrition, emphasizes, “Kiwi is rich in vitamin C and potassium, both of which can help lower blood pressure.” Maintaining optimal blood pressure is important for heart health because it minimizes the overall strain on the heart and arteries.
Peterson continued: “A recent study found an association with lower systolic blood pressure in healthy people who consumed just two kiwifruits each day.”
May improve digestion
Kiwi is a source of dietary fiber, which promotes regular digestion and helps prevent constipation. Kiwi also contains an enzyme called actinidin, which recent research shows may improve the breakdown and digestion of certain proteins.
May support healthy skin
Turnbull said kiwifruit are rich in vitamin C, and research has shown that vitamin C plays an important role in collagen synthesis. Quote again 1 Having enough collagen in the body helps maintain skin elasticity and reduces the appearance of fine lines and wrinkles.
While there are several other nutrients that contribute to healthy skin, regularly consuming foods rich in vitamin C, such as kiwi, can contribute to smoother, more vibrant skin.
kiwi nutrition
One kiwi fruit (75 grams) contains:
- calorie:48
- carbohydrates:10.5g
- Dietary fiber:2g
- total carbohydrates:7g
- added sugar:0g
- protein:1g
- total fat:0g
- saturated fat:0g
- cholesterol:0g
- sodium:3mg
- vitamin C: 56mg (62% of daily intake)
- vitamin K: 30mcg (25% of daily intake)
- potassium: 148mg (3% of daily intake)
Kiwi is especially rich in vitamin C, which is great for supporting the immune system and promoting skin health. It also contains potassium, and interestingly, some varieties of golden kiwi (such as Sungold) have an even higher content of this mineral, with 255 grams of potassium per golden kiwi.
Is kiwi safe for anyone to eat?
Kiwi is healthy and safe for most people. However, some people have specific allergies to kiwi or experience “latex fruit syndrome.” People with latex allergies may also react to foods that share similar proteins with latex, including fruits such as avocados, bananas, and kiwi. If you think you may have an allergy, always check with your healthcare provider or nutritionist before eating kiwi.
Tips for enjoying kiwi
Kiwi can be used in a variety of sweet and savory dishes to add a tangy flavor. Think tarts, smoothies, sorbets, yogurt bowls, salsas, and more.
Start your day with a Kiwi and Granola Breakfast Banana Split. Or try these easy fish tacos featuring kiwi salsa. Oatmeal cookie fruit pizza makes a delicious dessert.
conclusion
Kiwi is a sweet, flavorful, and versatile fruit. From boosting immune function to supporting healthy skin, regularly including kiwi in your diet has numerous health benefits. This small but mighty fruit is packed with essential vitamins, minerals, fiber, and natural sweetness. Try adding kiwi to different meals and snacks throughout the day. Strawberry Banana and Kiwi Smoothie is a great place to start.
FAQ
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Is it okay to eat kiwi every day?Yes, it is beneficial to eat kiwi regularly as part of a balanced diet. Kiwis are rich in vitamins, minerals, and antioxidants that contribute to our overall health.
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Can kiwi help you lose weight?Kiwis are high in fiber and low in calories, making them useful for people aiming for a calorie deficit for weight loss. Kiwi also helps satisfy your sweet cravings without added sugar, making it a nutritious snack option.
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Is kiwi high in sugar?One kiwi contains about 7 grams of sugar. This is all naturally occurring sugar from the fruit, not added sugar. Kiwi contains these natural sugars, but it also contains fiber, which slows the absorption of sugar into the bloodstream and helps maintain more stable blood sugar levels.
