kiwi: 10 surprising benefits of this delicious fruit

If you’ve never tasted a kiwi, you might be on your way to your business after reading about all the ways it can boost your health. This is because kiwis offer an incredible amount of health benefits. For example, did you know that kiwifruit is one of the most nutritious foods in vitamin C? That’s right.

In fact, just one cup of kiwi provides almost 275% of the daily intake recommended in vitamin C. The beneficial phytonutrients in the kiwifruit, combined with the fantastic array of vitamins and minerals it provides, make it a delicious, nutrient-dense fruit with an impressive list of health benefits. This fruit is easily added to fruit salads, smoothies, and other delicious meals and snacks, and kiwi fruit is also great on its own. The flesh of the fruit is sweet, creamy and delicious.

Can you eat the skin of the kiwi?

Its fluffy exterior is similar to that of a a peach, and the fruit can be eaten with or without skin.

Nutritional values ​​of kiwifruit

A large fresh and raw kiwifruit without skin (approximately 141 grams) contains approximately:

55,5 calories

10,3 grams of carbohydrates

1 gram of protein

0.5 grams of fat

2.7 grams of fiber

91,4 milligrams of vitamin C (171% of the daily value)

36,7 micrograms of vitamin K (46 % Daily Value)

284 milligrams of potassium (8% of the daily value)

1.3 milligrams of vitamin E (7% of daily intake)

0.1 milligrams of copper (6% of daily intake)

22,7 micrograms of folic acid (6% of the daily value).

Kiwifruit is often compared to orange, as both are good sources of vitamin C and other health-promoting nutrients. Both fruits have antioxidant abilities and immune system boosting power. They can both aid digestion and detoxification, as they are good sources of dietary fiber, and they both have anti-inflammatory effects. There are only a few differences between the nutritional benefits of kiwi and orange. Kiwifruit is higher in sugar, which makes it more difficult to manage blood sugar levels after consumption. Oranges have antimicrobial properties and are often used in household cleaning products. They also have a fresh, lemony smell.

Benefits of kiwifruit

This fruit with powerful antioxidants contains significant amounts of more than 22 essential nutrients. Kiwis are low in calories but high in energy, making them a great option for people trying to lose weight. Kiwifruit is very good for the heart thanks to its high potassium content, which helps prevent potassium, fiber and vitamin K deficiencies. Kiwifruit is proven to reduce symptoms associated with upper respiratory diseases, as well than to digestive diseases such as irritable bowel syndrome. Kiwifruit contains elements that contribute to the growth and maintenance of bones, healthy eyes and vision, and may even help you sleep better, among the following benefits.

1. An incredible source of vitamins C and E with antioxidant properties

One of the reasons why kiwifruit is undeniably a superfood is that it is a food highly antioxidant that fights free radical damage.

The main reason for this is that vitamin C levels in kiwi fruit exceed those in oranges and offer benefits that help repair and maintain a number of bodily tissues and systems. Also, the vitamin E in kiwifruit is fat-free and greatly helps lower cholesterol and fight free radicals. Apart from high levels of vitamin C and E, two natural antioxidants, kiwifruit is also rich in polyphenols which have immune-boosting activity. These polyphenols have been proven to induce an immune system response.

2. Fights aging and improves skin health

Collagen is the most abundant protein in our body and the building block that holds skin, muscle , bones and tendons. Research shows that it degrades with age and is dependent on vitamin C, which is known to be abundant in kiwifruit. Research published in the Journal of Cellular Physiology suggests that polysaccharides in kiwifruit are able to double the synthesis of collagen in the body compared to normal conditions, while this activity decreases with age.

Kiwifruit is also a good source of a carotenoid and antioxidant called lutein. Lutein is incredibly beneficial for skin health by protecting us from UV rays, which is another nutritional benefit of kiwifruit.

3. Improves Respiratory Health

Kiwi fruit and other vitamin C-rich fruits have been used successfully to treat a number of respiratory conditions. Two studies have shown beneficial reactions in adults and children with asthma and other respiratory illnesses and infections after adding kiwi fruit to their diet. Both studies concluded that the fruit was able to increase vitamin C concentration. This helped reduce asthma symptoms. This has been shown to reduce patients’ symptoms, including decreasing wheezing, head congestion, and the duration of sore throat.

4. Good for vision and eye disease prevention

Kiwi’s lutein supply not only protects you from UV damage and signs of aging, but it is also a powerful phytochemical that has been shown to prevent many eye diseases, including age-related macular degeneration. Research published in Critical Reviews in Food Science and Nutrition shows that lutein is able to protect the eye by filtering out harmful short-wavelength UV rays. The kiwi contains 171 milligrams of lutein in a large fruit. This is significantly more than most other fruits. In addition to lutein, kiwi fruit contains a high amount of another carotenoid, vitamin A. Vitamin A has been shown to benefit optimal eye health.

5. Aids in digestion

Kiwifruit has shown promise in the treatment of intestinal and digestive disorders. A number of studies have shown that kiwifruit helps reduce complications related to irritable bowel syndrome as well as inflammatory bowel disease. Findings from these studies suggest that adding kiwifruit to patients’ diets introduces antioxidants and fiber. These elements are capable of producing anti-inflammatory results, as well as general improvements in bowel function. A more recent study found that consuming kiwi fruit may help increase stool frequency and make them softer, providing a dietary alternative to laxatives for mild constipation.

6. Improves Cardiovascular System

There is no doubt that kiwi fruit is a superstar when it comes to heart health, which has been proven by several studies. A kiwi a day can reduce the risk of stroke, high blood pressure, blood clots and cardiovascular disease. The potassium in kiwifruit helps lower blood pressure, neutralize sodium in the body, and is a vasodilator that relaxes blood vessels throughout the body. The dietary fibers contained in kiwi are also very good for the heart, as is vitamin K, which is able to prevent the accumulation of calcium in the arteries and therefore reduce the risk of heart attack. Studies have shown that people who regularly eat kiwi fruit have % lower triglyceride levels than people who don’t use it. The kiwi is also an excellent source of omega-3s, magnesium, vitamin E and copper, all of which contribute to the proper functioning of the cardiovascular system.

7. Maintenance and repair of bones

The substantial vitamin K supply of kiwifruit is not only necessary for the health of the arteries. Vitamin K is needed to use calcium for bone building. This is why vitamin K deficiency can be extremely troublesome and it is important to consume food sources of this nutrient. Studies suggest that diets rich in vitamin K may improve bone health and reduce the risk of injuries and bone-related diseases, such as osteoporosis.

8 . Serotonin Puts an End to Sleep Problems

The presence of serotonin is another nutritional benefit of kiwi fruit. Serotonin may be why the fruit has long been known for its sleep-promoting abilities. The serotonin in kiwifruit has been shown to increase sleep time and sleep efficiency by % and 5% respectively, so if you can’t sleep, maybe the kiwi is a new tool that can help you. There is also evidence to suggest that serotonin can help boost memory and mood and may even help with depression.

9. Antifungal and Antibacterial Abilities

Green and golden kiwifruit have shown antifungal and antibacterial abilities in several studies. The greatest antibiotic activity was found in the seeds, which are usually eaten with the fruit due to their small size. Golden kiwifruit contains a protein called actinchinin, which is believed to be responsible for its antifungal abilities.

Extracts from the kiwifruit have shown antibacterial activity against a number of bacterial strains. These abilities may also be linked to the large number of antioxidants contained in the fruit.

Risks and side effects

Allergy to kiwifruit is very common and responsible for % of all food allergy reactions in children. People with allergies to latex and other fruits such as avocados and bananas should be especially careful.

Kiwi allergy may cause:

a syndrome oral allergy

urticaria (by consumption or by contact)


itchy and watery eyes

irritation of the nose and mouth

anaphylaxis, which can be life-threatening.

People on beta-blockers should consume kiwifruit in moderation, as the potassium present in the fruit can alter potassium levels and make them higher than is healthy. High potassium levels can be harmful to the kidneys, especially for people with kidney disease.

How to eat kiwifruit

Kiwifruit keeps well. The season therefore extends from November to April but can generally be found in stores all year round.

If stored correctly, the kiwifruit can be transported for up to eight weeks after its harvest. When buying kiwifruit, size is generally not an indication of quality. Unripe kiwis are firm and have not yet reached their peak sweetness. If you are not planning to use the kiwi dan s the following days, choose a firm fruit.

Kiwis can be stored at home at room temperature or in the refrigerator. Placing fruit in a paper bag can speed up ripening by four to six days, and adding an apple or banana to the bag speeds the process even more. A ripe kiwi contains the highest number of antioxidants available, so keep that in mind if you’re consuming the fruit for its tremendous dietary nutrients.

When preparing kiwi fruit, you may decide to eat the skin or remove it. The fluffy texture is strange to some, but others compare it to the skin of a pear or peach. The easiest and quickest way to peel a kiwi is to cut off each end and slide a spoon around the edge to remove the rest.

Kiwi can be eaten raw, used in pastry, made into juice, or even used to tenderize meat. The protein actinidain, present in kiwi, creates an enzymatic reaction capable of tenderizing food. To tenderize the meat, you can use the flesh of the kiwi for about 10 minutes by rubbing the meat and cook it immediately afterwards.

The presence of this protein also makes kiwi a desirable last ingredient in dishes that include dairy products such as whipped cream or desserts, as it liquefies them. The same goes for fruit salads, as the kiwi actually has the ability to tenderize itself. Add kiwifruit as a finishing touch when preparing these dishes.

You can add kiwifruit to your diet in many ways:

Cut a fresh kiwifruit in half and enjoy a natural bowl of green goodness.

Blend it into a healthy smoothie.

Stir the kiwi in your fruit or green salads.

Mix the kiwi with your favorite yoghurt.

Presse Santé strives to transmit health knowledge in a language accessible to all. In NO CASE, the information given can not replace the advice of a health professional.

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