When it comes to satisfying your sweet tooth with a nutritious treat, there are several delicious and luscious fruits to select from. You might inadvertently get into a rut of purchasing the same types of fruits — perhaps bananas, apples, or oranges — every week, like some people. It’s time to break out of your comfort zone if you’re getting tired of the same old. And if you haven’t already, kiwi fruit is well worth tasting.
What Exactly Is Kiwi Fruit, and What Do I Need to Know About Its History?
The kiwi is a tiny fruit, typically smaller than an apple or an orange. Don’t be fooled by its size. Kiwis are high in taste and provide excellent nutrition.
With its brown fuzzy skin, brilliant green color, and tiny black seeds, you can probably identify a kiwi in a line-up.
Kiwi is a green berry fruit. It was originally cultivated in northern China, where it was most often consumed for medicinal reasons.It wasn’t until the early 20th century that kiwi was transplanted from China to New Zealand, and began being cultivated there.
The kiwi is a relatively new fruit crop. Commercial production of the fruit began in New Zealand only in the 1940s, and it didn’t reach the United States until shortly before then.
What’s Inside This Weird Fruit? Know Your Kiwi Nutritional Facts
According to the United States Department of Agriculture, here’s the nutritional breakdown for one kiwi fruit, about 69 g (g):
- calories: 42 (cal)
- Potassium, 215 milligrammes (mg), or 5% of the daily recommended value (DV)
- 1 gramme of dietary fibre, or 8% DV
- 8 g of protein (about 2% of the total) DV
- Calcium (23 mg) is 2% of the body’s calcium. DV
- 64 milligrammes of vitamin C (107 percent) DV
- sugar (2 g)
- 1 milligramme of vitamin E, or 5% DV
- 8 micrograms (mcg) of vitamin K (about 35% of the daily value) DV
- Magnesium (7 mg) accounts for 3% of the body’s magnesium. DV
- 60 international units (IU), or 1%, of vitamin A DV
- 17 micrograms of folate
Is Kiwi Fruit Good for You? A Look at Its Potential Health Advantages
What are the health advantages of kiwi? Here are eight reasons to include kiwi in your diet on a regular basis.
Boosts respiratory health
Vitamin C is abundant in kiwi, which has antioxidant and immune-boosting properties. Vitamin C, on the other hand, isn’t only beneficial to the immune system; it may also help with asthma symptoms.
A study discovered a relationship between eating four fresh golden kiwis per day and reduced respiratory tract infection symptoms.
Aids in Constipation and Digestion
Kiwi is high in fiber, and eating two per day may help to improve digestion and cure constipation. If you have irritable bowel syndrome or an inflammatory bowel disease, it can also aid in the maintenance of your digestive system.
Contributes to a Healthy Heart
As a potassium source, kiwi is an excellent choice if you’re looking for natural ways to help lower high blood pressure (hypertension).
However, eating three kiwis a day was related in one research to lowering blood pressure. While you may see benefits from consuming less, the reduction is due to a bioactive component present in the fruit. Lowering your blood pressure can help you avoid a stroke or heart attack.
Kiwi can help reduce your triglycerides by providing dietary fiber. People who ate two to three kiwis per day had a 15 percent lower triglyceride level than those who did not eat the fruit, according to research.
Improves bone strength
Vitamin K is a fat-soluble vitamin that aids in the formation of strong, healthy bones. A vitamin K deficiency can lead to brittle bones and an increased risk of fractures and bone-related diseases such as osteoporosis.
It may have anti-cancer properties.
Any food that can help decrease cancer risk should be eaten on your plate. The antioxidants in kiwi, like many other fruits, help your body resist free radicals that have been linked to cancer in observational research. However, eating kiwis on a regular basis may aid in the prevention of malignant tumors.
Enhances Skin’s Appearance and Promotes Eye Health
Kiwi can also help your skin look younger. Vitamin C and antioxidants in kiwi may assist to plump and tighten skin, as well as combat acne by aiding in the firming and tightening of the skin. Finally, kiwi is high in lutein, which has been shown in studies to help preserve eyesight and decrease age-related vision loss.
Assists You in Getting Better-Quality Sleep
Do you have difficulty sleeping? You don’t have to reach for over-the-counter sleep medications unless necessary. It may come as a surprise, but kiwifruit contains serotonin, a neurotransmitter that has the ability to induce drowsiness. It is believed that eating two kiwis one hour before bedtime can help you fall asleep faster and stay asleep longer.
Helps you lose weight in a healthy way
Because kiwi is low in calories (about 42 per fruit) and high in fiber, it’s a wonderful weight-loss option. A kiwi can be eaten if you’re in the mood for something sweet but don’t want to overindulge in bad foods, such as cookies, ice cream, or cake.
What Are the Health Risks of Kiwi Fruit? Find Out Who Shouldn’t Eat the Fruit Here
Although kiwi is a delicious, nutritious, and generally healthy fruit, it isn’t suitable for everyone. Although most people are unaffected by a kiwi allergy, some individuals may have one. Symptoms can begin shortly after consuming the juicy fruit.
A kiwi allergy can cause the following signs and symptoms:
- Throat irritation
- Tongue swells
- Swallowing problems
- Lips that tingle
- Mouth ache
Allergies to kiwis can also impact youngsters.
If you’re offering your kid their first piece of fruit, pay attention to them carefully to see whether they develop any allergic symptoms. Mild or severe symptoms may emerge, and the severity of the illness may increase if a kid eats it again. Difficulty breathing or unconsciousness are signs of a major reaction. This necessitates immediate medical attention.
In individuals with a bleeding disorder, kiwifruit may slow blood clotting. If you have a bleeding problem, avoid kiwi or limit your intake. To determine how much you can safely consume, talk to your doctor.
If you’re a woman who’s considering cosmetic surgery, talk to your doctor about whether or not you should stop eating kiwi before the operation to minimize the chance of bleeding.
How to Consume Kiwi Fruit in Your Diet
The kiwi is a fruit with many uses. You can consume it raw by cutting it into slices, or you may eat it like an apple.
Some people only consume the green parts and seeds, while the entire fruit is edible. In fact, eating the fuzzy skin of a kiwi has been shown to significantly increase your fiber intake from the fruit.
Of course, kiwi does not have to be eaten raw. To make a delicious fruit salad, mix several kiwi with other fruits. Alternatively, blend a few kiwi slices with additional fruit, milk, or juice to create a fiber-rich smoothie.