The saying “good things come in small packages” rings especially true for kiwifruits. Initially known as the Chinese gooseberry, kiwis are small, fuzzy, brown fruits with a bright green or golden flesh. They were renamed ‘kiwifruit’ in the 20th century after the kiwi bird, a national symbol of New Zealand.
In this article, we’ll explore the various health benefits of kiwifruits, as well as their nutritional composition.
Nutritional value of kiwi fruit
Kiwis are renowned for their high Vitamin C content, surpassing oranges and lemons. Here’s a breakdown of the key nutrients found in a typical serving of kiwi (about 100 grams or one medium-sized fruit):
- Vitamin C: 154% of the Daily Value
- Vitamin K: 31% of the DV
- Vitamin E: 10% of the DV
- Folate (Vitamin B9): 6% of the DV
- Fiber: About 3 grams per fruit
- Potassium: 7% of the DV
- Carbohydrates: 14.66 g, making up roughly 5% of the DV
- Protein: 1.14 g, which is about 2% of the DV.
- Fat: Kiwi is low in fat, with just 0.52 g per 100 grams, less than 1% of the DV
- Calories: A medium kiwi has about 61 calories, approximately 3% of the DV based on a 2,000-calorie diet.
Immune support
One of the most significant health benefits of kiwifruits is their ability to boost the immune system. The antioxidants in kiwi, particularly Vitamin C and E, are essential for a robust immune system, helping to protect the body against various illnesses.
A study showed that consuming four kiwifruits a day significantly reduced the severity and duration of head congestion and sore throat.
Improving sleep quality
Interestingly, kiwifruits may also have a positive effect on sleep quality. A study by Taipei Medical University involving 24 subjects found that eating kiwi can improve sleep.
Participants who consumed two kiwifruits one hour before bed every night for four weeks experienced improved sleep onset, duration, and quality. This is attributed to the high serotonin content in kiwis, which is known to aid in sleep.
Cardiovascular health
One of the remarkable kiwi fruit health benefits is its impact on heart health. According to a study conducted by the University of Oslo, consuming two to three kiwifruits daily significantly reduced the risk of blood clots.
They have the same anti-platelet effect as aspirin, but without the side effects. This research also showed a reduced amount of fat in the blood, which is a risk factor for heart disease.
Digestion
When it comes to digestive health, kiwis are a natural wonder. The fruit contains an enzyme called actinidin, which helps in the breakdown of protein, aiding in digestion.
Additionally, its high dietary fiber content, which is both soluble and insoluble, promotes regular bowel movements, preventing constipation.
Skin and eye health
Kiwis are good for what, you might ask? Well, they are also excellent for maintaining healthy skin and eyes. The Vitamin C in kiwis aids in the production of collagen, a protein that gives structure to your skin and aids in wound healing.
Moreso, the antioxidants in kiwis, including Vitamin E, protect the skin from UV damage and improve overall skin texture. When it comes to eye health, the zeaxanthin and lutein, two powerful antioxidants in kiwis act as natural eye protectants, reducing the risk of macular degeneration, cataracts, and other vision-related issues.
Respiratory health
The high levels of Vitamin C and antioxidants in kiwi have been linked to reducing asthma symptoms. Studies have shown that regular consumption of kiwi can improve lung function and decrease wheezing in susceptible individuals, especially in children.
Weight management
The health benefits of kiwifruits also extend to those looking to manage their weight. Being low in calories and high in fiber, kiwis can create a feeling of fullness, reducing the likelihood of overeating.
The sweet taste of kiwi also satisfies sugar cravings, making it a healthier alternative to high-calorie sweets.
Can you eat the skin of a kiwi?
Many people have asked, “Is the skin of kiwi edible”? The answer is yes, you can eat the skin of kiwi! While many prefer to scoop out the flesh, eating the skin increases the fruit’s fiber content. Remember to wash the fruit thoroughly to remove any pesticides or dirt.
Final thoughts
Incorporating kiwi into daily meals, including its nutrient-rich skin, can be a delightful way to enhance overall health and well-being. From boosting your immune system to aiding digestion, improving heart health, and even helping with sleep, the health benefits of kiwifruits are vast and varied.
Enjoy them as a fresh snack, add them to a fruit salad, or blend them into a smoothie – the possibilities are endless!
