Kiwi fruit is a low-calorie fruit that packs a punch when it comes to nutrition. Whether you prefer to enjoy it on its own, in a smoothie, or mixed in with your favorite dishes, you can be sure that you are getting a plethora of nutrients in every bite.
In this guide, we will explore the nutritional value of kiwi fruit and the amazing benefits it can provide for your body.
What are Kiwi Fruits?
Kiwis, also known as Chinese gooseberries, originated in China and quickly spread to New Zealand in the early 1900s. They are now commercially grown in many parts of the world, including Italy, France, and the United States.
Kiwis are small fruits that are roughly the size of a large egg and have a brown, fuzzy exterior. Inside, the flesh is a vibrant green with small black seeds.
Kiwi Nutrition Facts
Kiwi fruit is loaded with essential vitamins, minerals, and fiber. Below, we have outlined the nutritional values of a medium-sized kiwi:.
- Calories: 61
- Protein: 1.1 grams
- Fiber: 2.5 grams
- Vitamin C: 64 milligrams, 71% of the recommended daily value (DV)
- Vitamin K: 31.3 micrograms, 26% of the DV
- Vitamin E: 0.26 milligrams, 2% of the DV
- Potassium: 252 milligrams, 5% of the DV
- Folate: 25.4 micrograms, 6% of the DV
- Copper: 0.1 milligrams, 11% of the DV
- Phosphorus: 23.6 milligrams, 2% of the DV
- Magnesium: 12.3 milligrams, 3% of the DV
Health Benefits of Kiwi
1. Boosts Immunity
Kiwi fruit is loaded with vitamin C, which is a powerful antioxidant that helps to protect the body from oxidative stress.
Vitamin C is also essential for our immune system, as it helps to boost the production of white blood cells that fight infections and diseases.
2. Promotes Digestive Health
Kiwi fruit is an excellent source of fiber, which is essential for maintaining digestive health. Fiber helps to keep our digestive system regular and prevents constipation.
Kiwis are also high in a digestive enzyme called actinidain, which can help to break down protein and aid in digestion.
3. Supports Heart Health
Kiwi contains potassium, which is a mineral that is essential for heart health. Potassium helps to regulate blood pressure and counteract the effects of sodium, which can contribute to heart disease.
Related Article
Discover the Health Benefits of Kiwi
The fiber in kiwi fruit also helps to lower cholesterol levels, which is another risk factor for heart disease.
4. Promotes Healthy Skin
Kiwi is packed with vitamin C, which is essential for maintaining healthy skin. Vitamin C is a powerful antioxidant that helps to protect our skin from damage caused by free radicals.
Kiwi also contains vitamin E, which is another antioxidant that helps to protect our skin from damage.
5. May Help with Weight Loss
Kiwi is a low-calorie, high-fiber fruit that can be an excellent addition to any weight loss diet. The fiber in kiwi can help you feel full for longer, which can reduce your overall calorie intake.
Kiwi is also a great alternative to high-calorie snacks like chips or candy.
6. Improves Sleep Quality
Kiwi fruit contains serotonin, a hormone that helps to regulate sleep-wake cycles. Eating kiwi before bed may help to improve sleep quality and duration, which can have benefits for overall health and wellbeing.
How to Eat Kiwi Fruit
Kiwi fruit is a versatile fruit that can be enjoyed in many ways. Here are some ideas:.
- Eat it on its own, like an apple.
- Halve it and eat it with a spoon, like a half grapefruit.
- Slice it up and add it to your cereal or oatmeal.
- Cut it up and add it to a fruit salad.
- Add it to a smoothie for added nutrition and flavor.
Conclusion
Kiwi fruit is an excellent source of essential vitamins, minerals, and fiber. Its unique nutritional profile makes it a great addition to any healthy diet.
Whether you prefer to eat it on its own or incorporate it into your favorite dishes, kiwi fruit can provide a wide array of health benefits that can help to improve your overall wellbeing.
