Kiwi fruit is often considered a “superfood” as it is full of important vitamins and minerals. The brown fuzzy fruits have a sweet and slightly tangy taste with green flesh on the inside giving it a unique taste.
Kiwi is a rich source of fiber, vitamin C, folate, copper, potassium, antioxidants, vitamin E, and vitamin K. Although the skin and seeds are edible, many people choose to peel them off because of their fuzzy texture.
Kiwis are usually grown in California from November to May and in New Zealand from June to October. Kiwis is available in 50 different varieties with colors ranging from custard-like gold to bright pink, each with a varying flavor profile and use.
Nutritional value of Kiwi Fruit
Kiwi is a low-calorie fruit that provides 61 calories per 100g of your RDA with many vital nutrients.
100 grams of Kiwi contains 61 calories, 0.5 grams of fat, 3 mg sodium, 15 g carbohydrates, 9 g sugar, 3 g dietary fiber, and 1.1 g protein.
Health benefits of Kiwi
1. Improves digestion
Kiwi is a good source of dietary fiber which is useful for improving digestion. Kiwi also contains an enzyme, actinic which can effectively break down proteins in the gut.
Eating a kiwi after lunch can help break down tough proteins from meat and fish that often can cause bloating.
2. Regulates blood pressure
Kiwis help in reducing high blood pressure thereby preventing the risk of diseases such as heart attack and stroke. The antioxidant lutein present in Kiwis is known to regulate blood pressure. Studies have shown that people who ate 3 kiwis a day for 8 weeks had a reduction in their blood pressure.
3. Improves Immunity
Kiwis are a rich source of Vitamin C. Vitamin C improves cellular function by protecting the cells from free radical damage in the body. Moreover, it promotes the growth and repair of tissues and provides support for the immune system. Eating kiwis regularly in the winter season can effectively prevent infections like the common cold, and flu.
4. Improves Eyesight
The vitamins like zeaxanthin and lutein present in Kiwis promote eye health. Kiwis are also a good source of copper, which is an essential nutrient that supports the nervous system and therefore supports the healthy functioning of the eyes.
5. Promotes healthy skin
Collagen is a protein that supports the structure of the skin and strengthens bones. Vitamin C present in kiwi is a key component in the synthesis of collagen. Kiwi can help your skin and keep it hydrated and healthy.
The anti-inflammatory properties of vitamin C in kiwis are also helpful to tackle acne as it reduces sebum production in pores.
6. Kiwi for weight loss
Kiwis are among some of the best fruits to eat for weight loss. Kiwis have high water content, low calories, and fiber. Foods high in dietary fiber promote weight loss by increasing the feeling of being full. Kiwis are used as a part of a breakfast smoothie for this reason. Kiwi plays an important role in metabolizing fats. So, it gets easy on a weight loss journey.
Also Read: 6 Rare and Unique Indian fruits with Huge Nutritional Benefits!
