With a pop of sweet, refreshing, and slightly tangy flavor, the kiwi is among the most beloved tropical fruits. It has a thin, slightly fuzzy, light-brown skin with green, sweet-tart fruit on the inside. Although the skin may not look inviting, it’s packed with nutrients and perfectly safe and healthy to eat. This tropical fruit is delicious, nutritious, and very versatile. It can be included in both sweet and savory dishes.
Kiwis contains a very high amount of vitamin C, (100 grams of raw, green kiwi flesh provides 83% DV) almost 3 times as much vitamin C as oranges! Vitamin C functions as a powerful antioxidant in the body, and has a role in the production of collagen and neurotransmitters, making it very beneficial to various aspects of health including the immune system and skin health. Increasing vitamin C intake through fruits and vegetables can help improve skin elasticity, complexion and texture.
Kiwifruit is are loaded with Vitamin E, (9% DV per 100 grams of raw, green kiwi flesh), another powerful antioxidant that helps fight free radicals throughout the body, making it crucial in maintaining the immune system healthy. A review published in Nutrition and Cancer found this tropical fruit to have anticancer properties, especially in relation to colorectal cancer.
Kiwis are a good source of fiber (3 grams per 100-gram serving of raw, green kiwi flesh) and enzymes that aid in digestion. Research shows that the fiber contained in kiwis is about one-third soluble and two-thirds insoluble. Soluble fiber is viscous, fermentable, dissolves in water and can act as a probiotic food for the healthy gut bacteria. Insoluble fiber does not dissolve in water, is not fermentable for gut bacteria, helps to bulk stool, aiding in healthy stool formation and bowel movement, and may help in preventing constipation.
Kiwis are also high in actinidin, an enzyme that has been shown to help the body digest various types of proteins such as those found in meat, gluten, nuts, and legumes, making it an ideal after-dinner snack. This enzyme’s ability to help digest proteins coupled with this fruit’s tangy, sour flavor makes it the perfect addition to marinades for meats.
Kiwifruit is a good dietary source of potassium (4% of DV per 100 grams of raw, green kiwi flesh), an important electrolyte that plays a crucial role in the fluid balance of cells. Potassium is also important for blood pressure regulation. Studies involving people with either high normal blood pressure or stage one high blood pressure suggest that adding kiwi to one’s diet may help reduce blood pressure.
People who smoke are at higher risk of plaque buildup. Studies suggest that smokers who add kiwis to their diet may also reduce their risk of platelet aggregation, or clumping together of platelets in the blood, which increases the risk of clot formation. Platelets can stick to the blood vessel walls, forming plaque, a condition known as atherosclerosis.
Some studies have shown that adding kiwi to your diet may help you reduce total cholesterol and triglycerides and boost heart-protective HDL (good) cholesterol.
Kiwi provides a healthy dose of copper (15% of DV per 100-gram serving of raw, green kiwi flesh). This mineral helps to maintain healthy bones and nerves. Copper works together with iron to form red blood cells in the body. It helps support connective tissue and healthy collagen production.
Kiwi is rich in serotonin, a neurotransmitter that’s the precursor of melatonin. Melatonin is the main hormone responsible for the maintaining healthy sleep patterns. In a small study involving 24 adults for a period of four weeks, researchers examined kiwi’s impact on sleep. They concluded that eating two kiwis one hour before bedtime significantly improved overall sleep time, sleep efficiency, and ability to fall asleep more quickly.
Kiwis are rich in antioxidant plant compounds that reduce inflammation in the body. They are especially high in carotenoids, particularly lutein and zeaxanthin which have been found to boost eye, brain, heart, liver and skin health and helping prevent age-related diseases.
The nutrient-dense kiwi is very versatile and easy to add to your diet. They can be added to any salad or smoothie, used as a topping for cereal or parfait, stirred into your favorite sweet bread or muffin, or added to a bright salsa such as the one below.
Kiwi Salsa
Kiwi SalsaIngredients:
4-5 kiwi fruit cut into small dice
1 slice medium/large red onion, diced
1 hot red pepper, use ½ the pepper for less heat
Handful of fresh cilantro leaves, chopped
Juice of ½ lime, (or more to taste)
Instructions:
Put all ingredients in a bowl and toss well. Cover, and refrigerate until needed.
Serve this salsa with chips as delicious appetizer, add to tacos, or top off fish or chicken.
Leave a Reply