Kiwi fruit is a small, oval-shaped, fruit belonging to the Actinidia family. It is also known as the Chinese gooseberry. This fruit is native to China but is cultivated all over the world. Kiwis have a green flesh with black seeds and a fuzzy brown skin.

They are packed with nutrition and have a delicious sweet and tangy taste. In this article, we will discuss the nutritional value, caloric content, and other interesting facts about kiwi fruit.

Nutritional Value of Kiwi Fruit

Kiwi fruit is incredibly nutrient-dense and is loaded with essential vitamins, minerals, and antioxidants. Here is a breakdown of the nutritional value of 100 grams of kiwi fruit:.

Calories: 61
Protein: 1.1 grams
Fat: 0.5 grams
Carbohydrates: 14.7 grams
Fiber: 3 grams
Vitamin C: 154% of the RDI (Recommended Daily Intake)
Vitamin K1: 38% of the RDI
Vitamin E: 10% of the RDI
Potassium: 6% of the RDI
Folate: 6% of the RDI

The nutritional profile of kiwi fruit makes it an excellent addition to your diet. The high vitamin C content supports immune function, collagen synthesis, and helps absorb iron from plant-based foods.

Vitamin K1 is essential for blood clotting and bone health. Vitamin E is an antioxidant that protects the body from oxidative stress. Potassium supports muscle and nerve function, while folate is crucial for DNA synthesis and healthy brain function.

Caloric Content of Kiwi Fruit

Kiwi fruit is relatively low in calories, making it an ideal snack for weight loss and weight management. One medium-sized kiwi fruit contains only 61 calories, making it the perfect addition to your daily calorie limit.

The high fiber and water content of the fruit promote satiety and keep you fuller for longer periods, preventing overeating. You can add kiwis to your cereal, smoothies, or salads for a low-calorie and nutritious treat.

Kiwi Fruit Health Benefits

Kiwi fruit is packed with bioactive compounds that promote health and protect against diseases. Here are some outstanding health benefits associated with eating kiwi fruit:.

1. Boosts Immune Function

Kiwi fruit is an excellent source of vitamin C, which supports immune function and protects against pathogens. Vitamin C stimulates white blood cells, enhances the production of antibodies, and boosts the body’s ability to fight infections.

Adding kiwis to your diet can help strengthen your immune system and prevent illnesses.

2. Promotes Digestive Health

Kiwi fruit is an excellent source of dietary fiber, which promotes digestive health. Fiber prevents constipation, promotes regular bowel movement, and supports the growth of healthy gut bacteria.

Kiwis are also rich in an enzyme called actinidin, which aids in protein digestion and may improve overall digestive health.

3. Improves Heart Health

Kiwi fruit has been shown to improve heart health by reducing the risk of blood clots, lowering blood pressure, and lowering cholesterol levels.

The high fiber and potassium content of kiwis supports healthy blood pressure, while the antioxidants and flavonoids present in the fruit protect against oxidative stress.

4. Supports Eye Health

Kiwi fruit is rich in lutein and zeaxanthin, two antioxidants that protect against age-related macular degeneration and cataracts. These antioxidants filter blue light and protect the retina from damage caused by harmful UV rays.

Eating kiwi fruit regularly can support healthy vision and eyesight.

5. May Improve Sleep Quality

Kiwi fruit is high in serotonin, a hormone that regulates sleep, mood, and appetite. A study showed that eating kiwis before bedtime can significantly improve sleep quality, reduce sleep onset, and improve the duration of sleep.

The study attributes the effect to the high antioxidant content present in kiwi fruit.

How to Incorporate Kiwi Fruit into your Diet

Kiwi fruit is a versatile fruit that can be added to a wide range of recipes. Here are some ideas on how to incorporate kiwi fruit into your diet:.

Add kiwis to your morning smoothie
Make kiwi fruit salsa to serve with baked fish
Chop kiwis and add them to your salad
Blend kiwi fruit with yogurt and honey to make a healthy frozen dessert
Slice kiwis and add them to your morning cereal

Conclusion

Kiwi fruit is a nutritious and delicious fruit that offers a wide range of health benefits. It is rich in essential vitamins, minerals, and antioxidants that support immune function, heart health, and digestive health.

Kiwis are relatively low in calories and high in fiber, making them an ideal snack for weight loss and weight management. Adding kiwi fruit to your diet can improve your overall health and wellbeing.