Kiwis are a small fruit with a brown, fuzzy exterior and bright green inside. Although this is a relatively small fruit, compared to apples or pears for example, it has a good nutritional profile and can provide a variety of health benefits.
Nutritional Content of Kiwis
Here is a table showing the nutritional content of kiwifruit, including vitamins and minerals, as well as the percentage of the recommended daily intake (RDI) for adults based on a 2,000 calorie/day diet:
| Nutrient | Amount per 1 medium Kiwi Fruit (69 g) | % RDI |
|---|---|---|
| Calories | 42 | 2% |
| Protein | 0.8 g | 2% |
| Carbohydrates | 10 g | 3% |
| Fiber | 2.1 g | 8% |
| Fat | 0.4 g | 1% |
| Vitamin C | 64 mg | 71% |
| Vitamin K | 31.3 mcg | 26% |
| Folate (B9) | 17.2 mcg | 4% |
| Potassium | 215 mg | 5% |
| Vitamin E | 0.6 mg | 4% |
| Copper | 0.1 mg | 9% |
| Phosphorus | 23.1 mg | 2% |
| Magnesium | 12.1 mg | 3% |
| Niacin (B3) | 0.3 mg | 2% |
| Pantothenic Acid | 0.2 mg | 4% |
Health Benefits of Kiwis
Boosting Immune System – Vitamin C: One of the most notable nutrients in kiwi fruit is vitamin C. Kiwi fruit is an excellent source of this nutrient, with a single fruit typically providing over half of the recommended daily intake for an adult. . Vitamin C is an important antioxidant that can help protect your body against free radicals, which are harmful molecules that can cause damage to your cells. Vitamin C is also essential for the production of collagen, which is a protein that helps keep your skin, bones, and connective tissues healthy.
Dietary Fiber: Another important nutrient found in kiwi fruit is fiber. A single fruit contains about 3 grams of fiber, which is about 10% of the daily recommended intake. Fiber is important for maintaining healthy digestion and preventing constipation. It can also help regulate blood sugar levels, lower cholesterol levels, and reduce the risk of heart disease.
Potassium – Heart and Cardiovascular Health: Kiwi fruit is also a good source of potassium, with one fruit containing about 5% of the daily recommended intake. Potassium is an important mineral that plays a role in several bodily functions, including regulating blood pressure, maintaining healthy muscles and nerves, and preventing kidney stones.
Vitamin K – Bone Health:ย Kiwis fruit also are a good source of vitamin K, with one fruit providing about 25% of the daily recommended intake. Vitamin K is important for blood clotting, which helps prevent excessive bleeding in case of an injury. It also plays a role in bone health by helping to regulate calcium levels in the body.
In addition to the nutrients discussed above, kiwi fruit also contains several other important vitamins and minerals. For example, it is a good source of folate, copper, and vitamin E, which can provide additional health benefits.
Kiwi Recipe Ideas
First, it always is fun to share a little trivia if you are adding an exotic food like kiwis to a dish, so here is some about the kiwi fruit: Kiwi fruit originated in China but later became cultivated in New Zealand, and popularized to the rest of the world from New Zealand. However, although people from New Zealand colloquially refer to each other as “Kiwis”, that refers to a flightless bird also called “Kiwi” and native to New Zealand.
Here are some recipe ideas for incorporating kiwis in your diet:
Kiwi fruit salad: Combine sliced kiwi fruit with mixed greens, crumbled feta cheese, and roasted walnuts for a refreshing and satisfying salad.
Kiwi salsa: Combine chopped kiwi fruit with diced red onion, jalapeno, cilantro, and lime juice for a fresh and flavorful salsa that pairs well with grilled fish or chicken.
Kiwi smoothie: Blend kiwi fruit with some spinach, banana, and almond milk for a delicious and nutritious breakfast smoothie.
Kiwi popsicles: Puree kiwi fruit with some honey and coconut milk, pour into popsicle molds, and freeze for a refreshing and healthy dessert.
Kiwi and avocado toast: Mash ripe avocado onto whole grain toast and top with sliced kiwi fruit and a sprinkle of red pepper flakes for a savory and sweet breakfast or snack.
Kiwi yogurt parfait: Layer sliced kiwi fruit, Greek yogurt, and granola in a parfait glass for a delicious and satisfying breakfast or snack.
Kiwi fruit sorbet: Puree kiwi fruit with some sugar syrup and freeze in an ice cream maker for a refreshing and healthy sorbet.
These are just a few recipe ideas that showcase the versatility and deliciousness of kiwi fruit. Try incorporating kiwi fruit into your meals and snacks to enjoy its many health benefits and satisfying flavor.
Disadvantages of Kiwis
While kiwis have a lot of health benefits, there are also some potential disadvantages to be aware of:
Acidity: Kiwis are highly acidic, which can cause irritation or sensitivity in the mouth and throat for some individuals.
Allergies: Some people may be allergic to kiwis, which can cause symptoms such as hives, itching, and difficulty breathing.
Oxalates: Kiwis contain high levels of oxalates, which can contribute to the formation of kidney stones in susceptible individuals.
Digestive issues: The high fiber content of kiwis can cause digestive issues such as bloating, gas, and diarrhea in some people, especially if consumed in large amounts.
Interference with medication: Kiwi fruit may interfere with the absorption of certain medications, such as warfarin and other blood thinners.
All in all, kiwis are a delicious exotic tropical fruit to incorporate in your diet. Like any type of food, if you have any concerns about incorporating it into your diet you should consult your doctor.