Kiwifruit: Health benefits and nutritional information

In two kiwis, you get 230% of the daily value for vitamin C and 70% of vitamin K needs. There are just over 10 grams of carbohydrates in one medium-sized green kiwi. Of the 10 grams, 2.1 grams come from fiber, and 6.7 grams are from naturally occurring sugars. Kiwis are considered a low glycemic index fruit with a value of 52. Anyone who develops hives, a rash, or swelling after eating kiwi should seek medical attention.

This will prevent your chances of eating pesticides or bacteria. Although you can use a vegetable cleaning spray, it is important to keep in mind that it really does not make a huge difference. Additionally, kiwis’ fiber content helps keep cholesterol levels down. Including kiwis in your meal plan, especially in place of salty processed snacks, is a great way to protect your cardiovascular system. Kiwi is a tiny fruit that packs in a lot of nutritional benefits.

One kiwi provides around 2 g of fiber, or 6–9% of an adult’s daily requirement. One kiwi contains about 215 mg of potassium, or nearly 5% of an adult’s daily requirement. The American Heart Association (AHA) encourage people to increase their potassium intake while reducing their consumption of added salt, or sodium. One kiwi weighing 69 grams (g) provides 64 milligrams (mg) of vitamin C.

  1. By helping to maintain a healthy blood pressure and providing a boost of Vitamin C, the kiwifruit can reduce the risk of stroke  and heart disease.
  2. She holds a bachelor’s degree in nutritional sciences from Pennsylvania State University and a master’s degree in clinical nutrition from NYU.
  3. The actinidin in kiwi is a natural meat tenderizer, making kiwis a useful ingredient in marinades.

They also tend to have less low-density lipoprotein, or “bad,” cholesterol. Kiwifruit growers rely on honey bees, the principal ‘for-hire’ pollinator, but commercially grown kiwifruit is notoriously difficult to pollinate. The flowers are not very attractive to honey bees, in part because the flowers do not produce nectar and bees quickly learn to prefer flowers with nectar. Kiwi is a delicious and healthy snack, but, like all fruits, it still contains naturally occurring sugar.

Kiwi benefits

“You can totally chop it in half with the skin on and scoop it with a spoon, too.” Either way, “don’t be afraid of the seeds, those are totally edible and another great source of fiber,” she adds. Another way to serve kiwi fruit is to put it on top of a dessert. It can be added to any type of cake, cheesecake, pie, or even cupcakes. You can cut little chunks of kiwi to mix with the icing of your choice.

Studies show that eating kiwis, specifically, could help reduce heart disease risk factors, including high blood pressure. Although all types of kiwis are nutrient-dense, golden kiwi nutrition is pretty impressive. Brondo says that they are known for having the highest vitamin C content of any other commonly eaten fruit (290% DV per serving). Since golden kiwis are hairless, some people eat the skin, which provides additional fiber.

How to Prepare Kiwi Fruits

Regardless of variety, check the ingredients list on frozen or dried options to ensure the product is only from the fruit and nothing else. Mango salsa can be served how to update spotify payment: how to change your spotify payment plan or payment method with tortilla chips or on top of your meat, vegetables, or pasta. All that you need to do is add a kiwi to the mango salsa recipe that you are planning to use.

How to select and store kiwifruit

She is also Good Housekeeping’s on-staff fitness and exercise expert. Stefani is dedicated to providing readers with evidence-based content to encourage informed food choices and healthy living. She is an avid CrossFitter and a passionate home cook who loves spending time with her big fit Greek family.

In a study comparing the intake of iron-fortified breakfast cereal paired with two kiwis versus a banana, the kiwi group showed an increase in serum ferritin levels. One medium-sized kiwi (75g) provides 42 calories, 0.1g of protein, 10.1g of carbohydrates, and 0.4g of fat. Kiwis are an excellent source of vitamin C, fiber, and potassium.

How to Prepare Kiwi

Sometimes referred to as kiwifruit or Chinese gooseberries, kiwis originated in China before spreading to New Zealand, and eventually, Europe and the United States. A 2019 study concluded that when healthy people eat kiwis, their small intestines are better able to retain water, leading to greater stool frequency and softer stool consistency. A review published in 2017 found that people who consume high amounts of fiber have a lower risk of developing cardiovascular disease.

Neutrophils are white blood cells that help protect against pathogens and infection. These cells accumulate high concentrations of vitamin C, which is thought to protect these cells and support their functioning (19). Because of these qualities, kiwis may be a good choice for people who have constipation. Once known as Chinese gooseberry, kiwis were given the name “kiwi” by New Zealand fruit exporters after the flightless kiwi birds, which are endemic to New Zealand (1).

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