Unpacking the Health Benefits of Kiwi Fruit
The kiwi fruit may be small in size, but it is a mammoth in nutritional value. The green or yellow flesh and tangy flavour make the humble kiwi fruit a favourite in many households. The good news is that it also has many vitamins, minerals, and other healthy compounds.
Immunity Booster
One of the most impressive attributes of kiwi is its high vitamin C content. Surpassing oranges, kiwi fruit offers about 92.7 milligrams per 100 grams in the green variety. The yellow or gold variety has a staggering 161.3 milligrams per 100 grams. Vitamin C is an essential nutrient and powerful antioxidant. Vitamin C is crucial for immune system support, skin health, and collagen synthesis.
Digestive Health
Fibre
Kiwi is also rich in dietary fibre, with approximately 2 to 3 grams per fruit. Dietary fibre is vital for maintaining a healthy digestive system. Fibre aids digestion and prevents constipation. The fibre in kiwi is particularly effective, as it is a mix of soluble and insoluble forms, promoting regularity and a healthy gut.
Actinidin Enzyme
Unique to kiwi is an enzyme called actinidin, which can help break down proteins in the small intestine and aid in digestion.
Vitamins and Minerals
Beyond vitamin C and fibre, kiwi fruit is also a good source of several other vitamins and minerals:
Kiwi fruit contains vitamin K, which is vital for blood clotting and bone health.
Kiwi has vitamin E, an antioxidant that plays a role in immune function.
Kiwi fruit contains potassium. In 100 grams of kiwi fruit, you can expect to find about 312 milligrams of potassium. The recommended daily potassium intake for adults is about 2,600 milligrams for women and 3,400 milligrams for men. Potassium is essential for heart health, muscle function, and healthy blood pressure.
Abundant Antioxidants
Kiwi fruit has a variety of antioxidants. Kiwi contains carotenoids and flavonoids. Antioxidants protect the body from oxidative stress. This may reduce the risk of chronic diseases like heart disease and cancer.
Folate for New Cells
For those thinking of starting a family or already pregnant, kiwi is a great natural source of folate. Folate is a B vitamin essential for cell division and the proper development of the fetus during pregnancy.
Low-Calorie Density
Kiwi is a low-calorie fruit. It has about 61 calories per 100 grams, making it an ideal snack for those watching their weight while providing a sweet, satisfying treat.
Kiwi Fruit Nutrients for Well-being
Adding kiwi fruit to your diet will nourish your body with essential nutrients. Whether you're enjoying it as a fresh snack, blending it into a smoothie, or tossing it into a fruit salad, the kiwi fruit is a versatile choice that supports overall health and wellness.
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