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Along with the many kiwi health benefits, it is an exotic fruit from the foothills of the Himalayas, and today, from New Zealand, that holds pleasant surprises. First, its rather unattractive, fuzzy skin hides spectacular green pulp. The more than two hundred tiny edible black seeds each fruit contains form a unique radial pattern. But the greatest of the kiwi’s surprises is its richness in vitamin C, which surpasses citrus.
Kiwi Nutritional Facts
The kiwi contains a moderate amount of carbohydrates in the form of sugars, proteins, and less than 0.5 percent fat. Its most important components are:
Vitamin C – The kiwi’s content of this vitamin is almost double that of oranges and lemons. Only guavas, and acerola cherries, with more than one gram per 100 grams of edible portion, surpass kiwi in this vitamin. One kiwi covers the RDA (Recommended Dietary Allowance) of this vitamin.
Other vitamins – Kiwis are also very rich in vitamin E and contain considerable amounts of vitamins B6, B2, niacin, B1, and A.
Folates—Kiwis are noteworthy for their 38 mg/100 grams, an amount close to that of eggs (47 mg/100 grams) and more significant than meat (6-13 mg/100 grams) or milk (5 mg/100 grams). Together with the feijoa, Kiwis are among the richest fresh fruits in folate. These crucial substances, considered other vitamins, perform essential bodily functions, such as producing blood cells and maintaining the immune system.
Minerals—Kiwis are among the most mineral-rich fruits, particularly potassium, magnesium, and iron. They also contain significant amounts of copper, a trace element that, together with vitamin C, aids iron absorption in the intestine.
Fiber – Kiwis contain 3.4 g/100 grams, most of which are soluble (pectin and mucilage). Kiwis surpass most fresh fruits, such as apples (2.7 g/100 grams) and plums (1.5 g/100 grams) in fiber content. To give a clearer idea of a kiwi’s nutritional richness, note that it contains seventeen times more vitamin C, six times more magnesium, five times more proteins, and double the iron than an apple. The following kiwi health benefits are provided:
Kiwi Health Benefits
Kiwi health benefits promote the immune system thanks to their vitamin C content, potentiated by many other minerals and vitamins that make them much more valuable than pharmaceutical preparations. Because kiwis are winter fruits and may be stored quite easily for weeks or months in the refrigerator, they are very beneficial in preventing colds and flu.
Vitamin C does not destroy viruses or prevent flu. However, it strengthens the body’s resistance and helps mitigate the disease’s effect, making it less severe and shorter. Eating kiwis regularly (one a day, at least) benefits anyone suffering from any infectious disease, whether in the acute phase or recovery.
1. Kiwi health benefits (Enrich the blood, thus reducing anemia) – Kiwis can be very beneficial in cases of anemia because of their iron, vitamin C, and copper content (the latter two facilitate the absorption and assimilation of iron) and folates. This is particularly true when this condition is due to iron deficiency.
2. Kiwi health benefits (Benefits to mother and fetus during pregnancy) – Kiwis are highly recommended because they stimulate the immune system and promote blood production. But there is another reason: they are rich in folates, which help prevent spinal column congenital disabilities such as spina bifida.
3. Kiwi health benefits (Reduces excess cholesterol and arteriosclerosis)—Kiwis’ soluble vegetable fiber minimizes the absorption of cholesterol and its precursors in the intestine, reducing their levels in the blood. This eliminates one cause of arteriosclerosis: excess cholesterol in the bloodstream.
Kiwis are also rich in antioxidant vitamins such as C and E, which prevent cholesterol from adhering to arterial walls and forming atheroma plaque. Their high potassium content and low sodium content also contribute to the prevention of hypertension.
4. Kiwi health benefits (Relieves constipation) – Because of their richness in soluble fiber, kiwis are a mild laxative that facilitates fecal movement through the intestine.
5. Kiwi health benefits (Increases stamina in athletes) – An experiment conducted at the University of Beijing demonstrated that athletes who eat kiwis show a 24 percent increase in energy over the control group. The Chinese investigators attribute this result to the kiwi’s vitamin C and mineral richness.
Kiwi Scientific Facts
- Scientific name – Actinidia chinensis Planch.
- Other names – Chinese gooseberry, kiwifruit, Yang tao.
- French – Kiwi.
- Spanish – Kiwi.
- German – Kiwi.
- Description – The kiwi is the fruit of the Actinidia, a tree of the botanical family Actinidiacae. Their size and shape are similar to an egg but more cylindrical. Its brown peel covers a green, juicy pulp that is very pleasantly tart.
- Environment – This fruit is native to China. It requires a humid climate and temperatures lower than 25 degrees Celsius. It does not thrive in Mediterranean regions. New Zealand and California are the world’s primary producers.
How to use and Prepare Kiwi
- Fresh – Kiwis are commonly eaten in their natural state. This fruit is very hardy and easily transported. They are usually harvested somewhat green since they ripen off the tree.
Frequently Asked Question
Can kiwi consumption specifically benefit my heart health?
Studies have shown that eating 2-3 kiwis daily can improve cholesterol levels by growing “good” HDL cholesterol and decreasing the oxidation of “bad” LDL cholesterol. This can lower blood pressure and contribute to a healthier cardiovascular system.
How do the antioxidants in kiwis work to protect my body?
Kiwis are rich in antioxidants like vitamins C and E and various phytochemicals. These compounds help neutralize dangerous free radicals in the body, which can initiate cellular damage and contribute to conditions like heart disease, cancer, and premature aging. Kiwis’ antioxidant power is particularly beneficial for overall health and disease prevention.
Aside from vitamin C, are there other nutrients in kiwis that boost immunity?
While kiwi is renowned for its vitamin C content, it also contains other immune-supporting nutrients. These include vitamin E, folate, and various phytochemicals. This combination makes kiwi a powerhouse for immune health, potentially helping to cut the severity and duration of common conditions like colds and the flu.
Can eating kiwi help with digestion, and how?
Kiwi contains both soluble and insoluble fiber and a natural enzyme called actinidin. Soluble fiber promotes healthy gut bacteria, while insoluble fiber adds bulk to stool, preventing constipation. Actinidin helps break down proteins, potentially aiding digestion and reducing bloating.
Are there any potential kiwi health benefits for the eyes?
Kiwis contain lutein and zeaxanthin, two highly concentrated carotenoids in the eyes. These compounds act as natural sunblock, protecting the eyes from harmful UV rays and lowering the risk of macular degeneration (AMD) and cataracts.
I’ve heard kiwi can help with iron absorption. Is this true?
Yes, the vitamin C in kiwi significantly enhances iron absorption. When eaten with iron-rich foods, kiwi can help prevent iron-deficiency anemia, especially in individuals who consume plant-based diets where iron may be less bioavailable.
Can kiwi benefit my skin in any way?
Kiwis’ high vitamin C content is crucial for collagen production, skin elasticity, and firmness. The antioxidants in kiwi can also help shield the skin from the free radical harm caused by sun exposure and pollution, potentially slowing down aging.
Are there any potential benefits for people with diabetes?
While research is ongoing, some studies suggest that kiwi may positively impact blood sugar control. The low glycemic index of kiwi means it doesn’t cause hasty spikes in blood sugar levels, making it a potentially beneficial fruit for people with diabetes.
Is it safe to eat the kiwi skin, and are there any additional health benefits?
Yes, kiwi skin is safe to eat and contains nutrients like fiber, folate, and vitamin E. It can be a good source of additional fiber for those looking to boost their intake.
Should I know of any precautions or potential interactions regarding kiwi health benefits?
While kiwi is generally safe for most people, individuals with kiwi allergies should avoid it. Additionally, people with certain medical conditions or those taking specific medications should ask their doctor before significantly increasing their kiwi intake.
DISCLAIMER: All content on this website is presented solely for educational and informational objectives. Do not rely on the information provided as a replacement for advice, diagnosis, or treatment from a qualified medical expert. If you are pregnant, nursing, or have any preexisting medical concerns, talk to your doctor before using any herbal or natural medicines.
REFERENCES
- George D. Pamplona-Roger, M.D. “Encyclopedia of Foods and Their Healing Power.” George D. Pamplona-Roger, M.D. Encyclopedia of Foods and Their Healing Power. Trans. Annette Melgosa. Vol. 2. Chai Wan: Editorial Safeliz, 2005. 356, 357. Print.
- The effect of kiwifruit on blood lipids: https://pubmed.ncbi.nlm.nih.gov/22305929
- Kiwifruit consumption and cardiovascular risk factors: https://pubmed.ncbi.nlm.nih.gov/26526159
- Antioxidant capacity of fruits and vegetables: https://pubmed.ncbi.nlm.nih.gov/15184795
- Kiwifruit modulates the immune response: https://pubmed.ncbi.nlm.nih.gov/17295985
- Kiwifruit improves bowel function: https://pubmed.ncbi.nlm.nih.gov/21791466
Last update on 2024-07-21 / Affiliate links / Images from Amazon Product Advertising API