The health benefits of kiwis include improved digestion and enhanced heart health. This fruit is rich in nutrients like fiber and vitamin C.
Kiwis contain soluble and insoluble fiber, both of which support gut health. Soluble fiber supports a healthy gut microbiome, or the balance of gut bacteria. Insoluble fiber maintains regular bowel movements.
Research has shown that the fiber found in kiwis influences stool consistency and transit time through its capability to retain water more than fiber in other fruits. These benefits can relieve constipation and help manage conditions like irritable bowel syndrome (IBS).
Kiwi is a source of vitamin C, a powerful antioxidant essential to a healthy immune system. Vitamin C helps protect your body from oxidative damage caused by free radicals, which are unstable atoms that can cause cell damage that leads to aging and disease.
One kiwi provides 56 milligrams of vitamin C, which is 62.22% of the recommended intake for adults. Eating two kiwis daily for four weeks can improve immune cell function in those with low serum vitamin C.
A diet rich in fruits and vegetables supports heart health, and kiwi can be a contributing benefactor. One study found that participants who ate three kiwis daily had lower blood pressure than those who ate other fruits.
Kiwi may also positively affect cholesterol. Research has shown a link between daily consumption and decreased total cholesterol, triglycerides, and improved high-density lipoprotein (HDL) cholesterol.
Kiwis can be a nutritious addition to a well-balanced diet, especially for people who want to lose weight.
They are low in calories but high in fiber, which adds bulk to your diet to promote fullness and prevent overeating. One kiwi provides around 48 calories and 2.25 grams of fiber.
It’s important to remember that sustainable weight management relies on a balanced diet that includes fruits, vegetables, lean proteins, whole grains, and healthy fats.
Kiwis can help maintain optimal vision and lower the risk of age-related macular degeneration and cataracts. The lutein and zeaxanthin carotenoids found in kiwis help decrease oxidation in the eye, which can lead to cataracts.
Kiwis offer high bioavailability compared to other sources. Vitamin C also helps ease inflammation and the risk of common eye problems. However, more research is needed.
Carbohydrates are essential to a healthy diet, but not all are created equal. The glycemic index (GI) ranks foods based on how quickly they raise blood glucose (sugar), with higher ranks indicating faster effects.
Kiwis are low-GI foods, with green varieties around 39 and golden ones around 48. They may be a good choice for those with diabetes because of their limited effects on blood sugar.
One kiwi, which is about 75 grams, provides the following nutrients:
- Calories: 48
- Fat: 0.33 grams (g), or 0.42% of the Daily Value (DV)
- Sodium: 3.75 milligrams (mg), or 0.16% of the DV
- Carbohydrates: 10.5 g, or 3.82% of the DV
- Fiber: 2.25 g, or 8.04% of the DV
- Added sugars: 0 g, or 0% of the DV
- Protein: 0.795 g, or 1.59% of the DV
- Vitamin C: 56 mg, or 62.22% of the DV
- Vitamin K: 30.2 micrograms (mcg), or 25.17% of the DV
- Copper: 0.101 mg, or 11.22% of the DV
The kiwi is a powerhouse fruit, rich in many essential vitamins and minerals. One kiwi provides 10.5 grams of carbohydrates to supply a boost of energy with minimal effects on blood sugar.
Kiwis are also rich in vitamin C, vitamin K, and copper. Vitamin K is essential for blood clotting and bone health. Copper supports blood vessels and nerves, among many other functions.
Kiwis are generally safe to consume. They can pose a significant risk for those who have a kiwi allergy. Kiwis contain many allergens, including actinidin.
Signs of a kiwi allergy include:
- Abdominal (belly) cramps
- Diarrhea
- Difficulty breathing or swallowing
- Itchy mouth or throat
- Lightheadedness
- Nausea or vomiting
- Runny or stuffy nose
- Swelling of your lips or tongue
The kiwi is a nutritious fruit that offers many health benefits in addition to its delicious flavor. Once ripe, refrigerate kiwis until you eat them. Cut a kiwi in half and scoop the flesh out with a spoon, or eat the kiwi peel for more fiber.
Consider these tips for consuming kiwi:
- Add kiwi slices to various smoothie recipes to boost their nutritional value.
- Combine kiwi chunks with mango, peppers, and cilantro to make a zesty salsa.
- Layer kiwi slices with Greek yogurt and low-fat granola to make a nutrient-dense breakfast parfait.
