Kiwi is a small, green fruit with a brown, fuzzy skin. It is known for its sweet, tangy flavor and is packed with nutrients.
7 Health Benefits of Kiwi
Rich in vitamins and minerals
Kiwis are a great source of essential vitamins and minerals such as vitamin C, potassium, and folate. These nutrients are important for maintaining good health and preventing various diseases.
Boosts immune system
The high levels of vitamin C in kiwis make them a great food for boosting the immune system. Vitamin C helps to fight off infections and diseases by strengthening the body's natural defenses.
Helps with digestion
Kiwis contain a high amount of fiber, which helps to promote regular bowel movements and prevent constipation. The enzymes in kiwis also aid in the digestion of proteins.
Good for heart health
Kiwis contain high levels of antioxidants and potassium, which help to lower blood pressure and reduce the risk of heart disease.
May aid in weight loss
Kiwis are low in calories and high in fiber, making them a great food for people looking to lose weight. Eating kiwis can help you feel full and satisfied without consuming too many calories.
May improve skin health
The high levels of vitamin C in kiwis may help to improve the appearance of skin by promoting collagen production. Collagen is a protein that helps to keep skin firm and youthful.
May help with blood sugar control
Kiwis contain a type of sugar called fructose, which is slowly absorbed into the bloodstream. This helps to prevent blood sugar spikes, making kiwis a good choice for people with diabetes or other blood sugar-related conditions.
What is kiwi?
Kiwi is a small, round fruit that is typically green on the outside and bright yellow or green on the inside. It is native to China, but is now grown in many parts of the world, including New Zealand, where it is often called a "kiwi fruit." The fruit has a fuzzy brown skin that is typically peeled off before eating, revealing the sweet and tangy flesh inside. Kiwi is a good source of vitamin C, potassium, and dietary fiber.
Kiwi fruit is a nutrient-dense fruit that is low in calories and high in essential vitamins and minerals. A medium-sized kiwi fruit (69 grams) contains approximately:
- Calories: 61
- Carbohydrates: 15 grams
- Protein: 1.5 grams
- Fat: 0.5 grams
- Fiber: 3 grams
- Vitamin C: 98% of the recommended daily value (DV)
- Vitamin K: 28% of the DV
- Vitamin E: 8% of the DV
- Vitamin A: 6% of the DV
- Folate: 5% of the DV
- Potassium: 4% of the DV
In addition to these essential nutrients, kiwi fruit also contains antioxidants and anti-inflammatory compounds that may help to promote overall health and well-being.
Can Kiwi Make you lose weight
Kiwi can be a healthy addition to a weight loss diet as it is low in calories and high in fiber. The high fiber content can help keep you feeling full and satisfied, which can prevent overeating. Additionally, kiwi is a good source of vitamin C and other antioxidants that can boost the metabolism and aid in weight loss. However, it is important to note that weight loss is ultimately a result of creating a calorie deficit through a combination of diet and exercise. Eating kiwi alone will not cause weight loss, but incorporating it into a healthy diet and lifestyle can contribute to overall weight loss efforts.
What Kiwi is Good for
Kiwi is a nutritious fruit that is rich in vitamins and minerals. It is a good source of vitamin C, which helps boost the immune system and promotes healthy skin and hair. Kiwi is also high in potassium, which helps regulate blood pressure and supports healthy heart function. The fruit is also a good source of vitamin E, which has antioxidant properties and may help protect against certain types of cancer. Kiwi is also a good source of dietary fiber, which helps promote regular bowel movements and may help lower cholesterol levels. Additionally, kiwi is low in calories and is a good choice for those trying to maintain a healthy weight.
How to eat kiwi
Start by washing the kiwi with cool water to remove any dirt or debris.
Cut off the ends of the kiwi using a sharp knife.
Slice the kiwi in half lengthwise.
Scoop out the flesh using a spoon or a melon baller.
Enjoy the kiwi as is, or add it to a fruit salad, smoothie or yogurt.
If you prefer, you can also peel the skin off the kiwi before eating it. Simply cut off the ends, then slice off the skin in a circular motion around the fruit.
Enjoy the sweet and tangy taste of the kiwi. It's a great source of Vitamin C and a healthy snack option.
Kiwi Nutrition Summary
Kiwi is a small, green fruit with a brown, fuzzy skin. It is known for its sweet, tangy flavor and is packed with nutrients.
One kiwi contains approximately:
- 61 calories
- 1.5 grams of protein
- 0.5 grams of fat
- 15 grams of carbohydrates
- 3 grams of fiber
- 9 grams of sugar
Kiwi is also a good source of:
- Vitamin C: more than 100% of the daily recommended intake
- Vitamin K: more than 100% of the daily recommended intake
- Vitamin E: more than 15% of the daily recommended intake
- Folate: more than 10% of the daily recommended intake
- Potassium: more than 5% of the daily recommended intake
Kiwi also contains a high amount of antioxidants, including flavonoids and carotenoids, which can help protect against cancer and heart disease. It also has anti-inflammatory properties, which may help reduce the risk of chronic diseases such as asthma and osteoarthritis.
Eating kiwi can also promote healthy digestion and may help prevent constipation due to its high fiber content.
Overall, kiwi is a nutrient-dense, low-calorie fruit that provides a wide range of health benefits.
Vitamins and Minerals in Kiwi
Vitamin C
Kiwi is an excellent source of vitamin C, with one medium-sized fruit containing approximately 164% of the recommended daily value. Vitamin C is an antioxidant that helps to boost the immune system, promote healthy skin and hair, and protect against heart disease and cancer.
Vitamin E
Kiwi also contains vitamin E, which is an antioxidant that helps to protect the skin and eyes from damage caused by free radicals. One medium-sized kiwi contains approximately 3% of the recommended daily value of vitamin E.
Vitamin K
Kiwi is also a good source of vitamin K, which is important for blood clotting and bone health. One medium-sized kiwi contains approximately 20% of the recommended daily value of vitamin K.
Potassium
Kiwi is a good source of potassium, which is important for maintaining healthy blood pressure and heart function. One medium-sized kiwi contains approximately 5% of the recommended daily value of potassium.
Fiber
Kiwi is also a good source of fiber, which is important for maintaining a healthy digestive system. One medium-sized kiwi contains approximately 3 grams of fiber.
Copper
Kiwi also contains copper, which is important for maintaining healthy bones, nerves, and blood vessels.
Magnesium
Kiwi also contains magnesium, which is important for maintaining healthy bones and muscles.
Folate
Kiwi also contains folate, which is important for maintaining healthy brain function and preventing birth defects.
