If an apple a day can keep the doctor away – just imagine what a kiwi can do.
Kiwis aren’t getting the attention they deserve. These cute, furry little fruits are a nutrient-rich fruit with many health benefits.
A raw green kiwi has roughly 61 calories, 15 grams of total carbohydrates, 3 grams of fiber, and only 9 grams of natural sugars. The kiwi also contains important nutrients such as vitamin C, calcium, iron, vitamin B-6, magnesium, potassium and many more.
“This nutritional combination has positive health benefits when taken regularly and has been linked to improved digestive, immune and metabolic health,” said Valerie Agyeman, nutritionist for women’s health and founder of Flourish Heights, a nutrition and wellness website.
Kiwifruit are one of the easiest ways to get the daily dose of vitamin C your body needs. Kiwis contain 100 grams of vitamin C or 150% of the recommended daily allowance. Vitamin C is an ascorbic acid that your body needs to make muscles, collagen, and bones. Some studies suggest that eating kiwi fruit may help asthmatics and reduce wheezing in children.
Vitamin C and antioxidants in kiwi fruit can also help reduce acne by tightening and tightening the skin while fighting inflammation.
Kiwi is also high in potassium, supports kidney function and prevents kidney stones from forming. Kiwi fruit contain around 300 mg of potassium, which can help lower high blood pressure.
Another excellent health benefit of kiwi fruit is that it is filled with fiber and waterproof. Fiber helps break down food, and high water density allows your body to stay hydrated. Both help with healthy digestion.
“Fiber is known to help with problems like constipation. A single kiwi has around 3 grams of fiber, around 12% of the recommended daily allowance. Consistent consumption of one or two kiwi fruit a day can have a significant impact on digestion, ”Ms. Agyeman said.
Fiber and water allow adequate bowel movements, which helps prevent constipation. This can also help with irritable bowel syndrome and other inflammatory conditions.
While its nutritional content makes your body happy, eating kiwi fruit can also make you feel better. The fruit is rich in tryptophan, which allows the body to produce serotonin and improve your mood. This can also help with a good night’s sleep.
If you’re looking for a quick and easy nutritious snack, a kiwi or two is a great option. You can cut a kiwi in half and scoop out the meat. If you’re looking to incorporate extra fiber, the brown, furry skin is edible too, provided you rinse it out first. When you include the skin in your snack, the fiber content increases by 50%.
While eating a kiwi with a spoon or a whole is fun, there are many ways you can incorporate a kiwi into your day. Ms. Agyeman said it works well in smoothies when added to a salad or even jam.
“Two kiwifruit a day provide a substantial portion of the recommended daily fiber intake and also provide a variety of essential nutrients. If you have problems swallowing, hives, itching in the throat or on the tongue, you should avoid the fruits, ”advises Ms. Agyeman.
Sammy Lucero is a co-op nursing student at Drexel University.