Kiwi, also known as Chinese gooseberry, is a small fruit with a slightly tart and sweet flavor. Packed with essential nutrients, including vitamins, minerals, and antioxidants, kiwi is considered a superfood for its numerous health benefits.

In this article, we will explore the nutrient breakdown of kiwi, its calorie content, and the various ways it can contribute to your health.

The Nutrient Profile of Kiwi

Kiwi is low in calories but high in nutrients. A single kiwi fruit (approximately 69 grams) contains the following essential nutrients:.

Vitamins

Kiwi is loaded with various vitamins that are vital for maintaining good health. Here are the notable vitamins found in kiwi:.

Vitamin C

Kiwi is renowned for its high vitamin C content. One medium-sized kiwi provides around 64 milligrams of vitamin C, which surpasses the recommended daily intake for adults.

Vitamin C is known for its immune-boosting properties and its ability to combat oxidative stress in the body.

Vitamin K

With just one kiwi, you can acquire approximately 31 micrograms of vitamin K, which is roughly 26% of the recommended daily intake. Vitamin K plays a crucial role in blood clotting, bone health, and maintaining cardiovascular health.

Vitamin E

Kiwi contains a decent amount of vitamin E, an antioxidant that helps protect the cells from damage caused by free radicals. Additionally, vitamin E aids in maintaining healthy skin, eyes, and a strong immune system.

Vitamin A

Kiwi is rich in vitamin A, with one fruit containing around 87 micrograms of this essential vitamin. Vitamin A is important for eye health, immune function, and cell growth and differentiation.

Minerals

Kiwi is not only a good source of vitamins but also contains several essential minerals that are beneficial for your body. Let’s take a closer look:.

Potassium

One medium-sized kiwi provides approximately 237 milligrams of potassium. Potassium is crucial for regulating blood pressure, maintaining proper heart function, and promoting muscle and nerve health.

Copper

A single kiwi contains around 0.1 milligrams of copper, which aids in collagen synthesis, iron absorption, and red blood cell production.

Fiber

Kiwi is an excellent source of dietary fiber. One fruit contains approximately 2 grams of fiber, which promotes digestive health, prevents constipation, and aids in weight management.

Antioxidants

Kiwi is loaded with antioxidants that help protect our bodies against free radicals, which can damage the cells and potentially lead to chronic diseases.

The antioxidants found in kiwi include vitamin C, vitamin E, and carotenoids like lutein and zeaxanthin.

Health Benefits of Kiwi

The nutrient-rich composition of kiwi offers several health benefits:.

Boosts Immunity

Due to its high vitamin C content, kiwi is an excellent fruit for boosting your immune system. Vitamin C stimulates the production of white blood cells, which are involved in fighting off infections and diseases.

Supports Digestive Health

The fiber content in kiwi aids in maintaining a healthy digestive system. It helps prevent constipation, promotes regular bowel movements, and enhances overall gut health.

Improves Heart Health

Kiwi is a heart-healthy fruit. The potassium in kiwi helps control blood pressure and reduces the risk of cardiovascular diseases like stroke and heart attack.

The antioxidants in kiwi also contribute to heart health by reducing inflammation and preventing the oxidation of cholesterol in the bloodstream.

Eye Health

With its significant amounts of vitamin C, vitamin E, and carotenoids, kiwi plays a vital role in promoting healthy eyes. These nutrients help protect against age-related macular degeneration, cataracts, and other vision-related problems.

Weight Management

Kiwi is a great addition to a weight loss diet. With its low calorie and high fiber content, it keeps you feeling full for longer, curbing unnecessary cravings and promoting weight management.