The Nutritional Benefits of Kiwis: Everything You Need to Know
Kiwis are small but mighty fruit that pack a nutritional punch. These are not only delicious but also offer a host of health benefits. Whether you eat them raw, add them to your smoothies, or use them in desserts, this fruit is an excellent choice for anyone looking to improve their health.
What are kiwis?
Kiwis, also known as Chinese Gooseberries, are native to China and were first introduced to New Zealand in the early 20th century. These small, oval-shaped fruits have a fuzzy brown exterior and bright green flesh. They have a deliciously sweet and tart taste.
Nutritional benefits of kiwis
Kiwis are low in calories but rich in essential nutrients. Just one kiwi contains:
- Calories: 61
- Protein: 1.2 grams
- Fiber: 2.1 grams
- Vitamin C: 64 milligrams (107% RDI)
- Vitamin K: 31.1 micrograms (39% RDI)
- Vitamin E: 0.6 milligrams (3% RDI)
- Potassium: 252 milligrams (7% RDI)
- Vitamin A: 60 micrograms (7% RDI)
- Folate: 17.1 micrograms (4% RDI)
- Calcium: 23.5 milligrams (2% RDI)
Kiwis are also an excellent source of antioxidants, which help protect the body against damage from free radicals, reducing the risk of chronic diseases such as cancer, heart disease, and diabetes.
Health benefits of kiwis
Consuming kiwis regularly can offer several health benefits such as:
- Boosts immunity: The high levels of Vitamin C found in kiwis boosts the immune system and helps fight off infections and viruses.
- Improves digestion: Kiwis contain enzymes that help break down proteins and aid digestion, reducing the risk of bloating, constipation, and other digestive issues.
- Reduces inflammation: Kiwis contain anti-inflammatory compounds that can help reduce the risk of inflammation-related chronic diseases.
- Supports heart health: The fiber, potassium, and vitamin content of kiwis make it a heart-healthy fruit by reducing the risk of cardiovascular diseases.
- Regulates blood sugar: The low glycemic index of kiwis makes it an ideal snack for those looking to regulate blood sugar levels.
How to include kiwis in your diet?
Kiwis are versatile and can be included in your diet in many ways:
- As a snack: Kiwis make a great snack when eaten raw with the skin on.
- In smoothies: Add kiwis to your smoothies for a nutrient boost.
- In salads: Add kiwis to your favorite salads for a burst of flavor.
- In desserts: Use kiwis in desserts like pies, tarts, and cakes for a sweet and tangy flavor.
Conclusion
Kiwis are a delicious and nutritious fruit that offers several health benefits. Adding kiwis to your diet can help boost immunity, improve digestion, reduce inflammation, regulate blood sugar levels, and support heart health. Whether eaten raw, added to smoothies, or used in desserts, kiwis are an excellent choice for anyone looking to improve their health.
