If you're looking for a tasty and healthy snack, kiwi fruits are a great choice. One medium-sized kiwi contains around 46 calories, but if you're watching your calorie intake, you can opt for a smaller portion size of just 1 oz, which contains just 17 calories. Despite their small size, kiwis are packed with nutrients that can benefit your health in many ways.
Kiwi fruits are a great source of dietary fiber, which can help improve digestive health and prevent constipation. They also contain a range of vitamins and minerals, including vitamin C, vitamin E, potassium, and folate. These nutrients can help support a healthy immune system, promote heart health, and keep your skin looking youthful.
If you're interested in learning more about the health benefits of kiwi fruits, keep reading! In this article, we'll explore some of the top benefits of this tasty fruit and how you can incorporate it into your diet.
Kiwi Fruit Helps with Digestion
One of the most significant health benefits of kiwi fruits is their ability to improve digestive health. They contain a range of natural enzymes that can help break down proteins and improve the digestion of food. Studies have shown that consuming kiwi fruits can help relieve symptoms of constipation and improve bowel movement regularity. In one study, participants who ate two kiwis per day for four weeks reported less bloating, less abdominal pain, and better bowel movements compared to those who didn't eat kiwis. If you're looking for a natural and tasty way to improve your digestive health, kiwi fruits are a great option!
Low in Calories and Fat
Kiwi fruits are a great snack option if you're trying to watch your calorie and fat intake. As we mentioned earlier, just 1 oz of kiwi contains only 17 calories! They are also low in fat, with less than 0.2 grams of fat per fruit. If you're looking for a healthy and satisfying snack option that won't break the calorie bank, kiwi fruits are a great choice. You can enjoy them on their own or mix them into a fruit salad for a delicious and nutritious snack option.
Rich in Vitamins and Minerals
Kiwi fruits are packed with vitamins and minerals that are essential for maintaining good health. They are an excellent source of vitamin C, with one medium-sized fruit containing more than 100% of your daily recommended intake of this important nutrient! Kiwi fruits also contain other important vitamins and minerals, including vitamin E, potassium, and folate. These nutrients can help support a healthy immune system, promote heart health, and keep your skin looking youthful. If you're looking for a tasty and convenient way to get more vitamins and minerals into your diet, kiwi fruits are a great choice.
May Lower Blood Pressure
High blood pressure, or hypertension, is a significant risk factor for heart disease and stroke. Studies have shown that consuming kiwi fruits may help reduce blood pressure levels and improve heart health. One study found that eating three kiwis per day for eight weeks resulted in a significant reduction in both systolic and diastolic blood pressure levels in participants with mildly elevated blood pressure. The researchers believe that the high levels of potassium and other nutrients in kiwi fruits may be responsible for this effect. If you're looking for a natural and delicious way to lower your blood pressure, kiwi fruits are worth adding to your diet.
May Reduce Asthma Symptoms
Asthma is a chronic respiratory condition that can be triggered by a range of factors, including environmental allergens and exercise. Studies have suggested that consuming kiwi fruits may help reduce symptoms of asthma, such as wheezing and shortness of breath. One study found that children who ate five to seven servings of kiwi fruit per week had a significantly lower incidence of wheezing compared to children who didn't eat kiwis. The researchers believe that the high levels of vitamin C and other antioxidants in kiwi fruits may help support lung function and reduce inflammation in the airways. If you or a loved one suffers from asthma, it may be worth adding kiwi fruits to your diet to see if they can help reduce symptoms.
As we've already mentioned, kiwi fruits may be beneficial for reducing blood pressure levels, which can help support heart health. But that's not all – kiwi fruits may also help reduce other risk factors for heart disease, such as inflammation and oxidative stress. One study found that consuming two to three kiwis per day for eight weeks resulted in a significant reduction in markers of inflammation and oxidative stress in the blood. The researchers believe that the high levels of antioxidants and other nutrients in kiwi fruits may be responsible for this effect. If you're looking for a tasty and convenient way to support heart health, kiwi fruits are a great choice.
Can Help with Anti-Aging
The antioxidants and nutrients in kiwi fruits may also help slow down the aging process and keep your skin looking youthful. Vitamin C, in particular, is a potent antioxidant that can help protect the skin from damage caused by free radicals. One study found that women who consumed more vitamin C had fewer wrinkles and less skin dryness and thinning compared to women who consumed less vitamin C. Kiwi fruits are a great source of vitamin C – in fact, one medium-sized fruit contains more than your daily recommended intake! If you're looking for a tasty and natural way to support healthy, youthful-looking skin, kiwi fruits are worth adding to your diet.
Beneficial for Eye Health
Kiwi fruits are also a great source of nutrients that are essential for maintaining good eye health. In particular, they are rich in lutein and zeaxanthin, two antioxidants that can help protect the eyes from damage caused by blue light and free radicals. One study found that consuming three kiwis per day for eight weeks resulted in a significant increase in blood levels of lutein and zeaxanthin in older adults. The researchers believe that this effect could help reduce the risk of age-related macular degeneration, a common eye condition that can cause vision loss. If you're looking for a natural and tasty way to support your eye health, kiwi fruits are a great option.
May Boost Immune System
As we mentioned earlier, kiwi fruits are a great source of vitamin C, which is well-known for its immune-boosting properties. But that's not all – kiwi fruits also contain other important nutrients that can help support a healthy immune system, including vitamin E and copper. One study found that consuming two to three kiwis per day for four weeks resulted in a significant increase in antioxidant activity in the blood, which could help boost immune function. The researchers also found that consuming kiwi fruits reduced the severity and duration of cold and flu symptoms in participants. If you're looking for a delicious and natural way to support your immune system, kiwi fruits are a great choice.
Versatile as an Ingredient in Recipes
Kiwi fruits are not only delicious on their own – they can also be used in a range of recipes to add a sweet and tangy flavor to your favorite dishes. For example, you can add chopped kiwi to your morning smoothie or oatmeal, mix them into a fruit salad, or use them to garnish your favorite dessert. Kiwi fruits are also a great ingredient in savory dishes, as their tangy flavor pairs well with many different types of meats and vegetables. For inspiration, try using kiwi in a salsa or chutney, or add it to your favorite salad for a burst of flavor. If you're looking for a versatile and tasty ingredient to add to your cooking repertoire, kiwi fruits are definitely worth trying!
5 FAQs About Kiwi Fruit and Its Nutritional Value
1. What is the nutritional value of 1 oz (28g) of kiwi fruit?
One ounce of kiwi fruit contains around 17 calories, 0.3g of protein, 0.2g of fat, and 4g of carbohydrates, including 1g of fiber and 2.3g of sugar. It is also a good source of vitamin C, vitamin K, and potassium.
2. How can kiwi fruit benefit my health?
Kiwi fruit is known to have many health benefits, including improving digestion, boosting the immune system, reducing inflammation, and reducing the risk of heart disease and stroke due to its high fiber and potassium content.
3. Can kiwi fruit cause any allergic reactions?
Yes, some people may experience allergic reactions to kiwi fruit, which can range from mild to severe. Symptoms can include itching, swelling of the lips and tongue, and difficulty breathing. If you have a history of allergies, it is best to consult a doctor before consuming kiwi fruit.
4. How should kiwi fruit be stored?
Kiwi fruit should be stored at room temperature until it is fully ripe, which can take up to a week. Once it is ripe, it can be stored in the refrigerator for up to 2 weeks to maintain its quality. Cut kiwi fruit should be stored in an airtight container in the refrigerator and consumed within 2-3 days.
5. How can kiwi fruit be incorporated into my diet?
Kiwi fruit can be enjoyed on its own as a snack or added to smoothies, salads, and yogurt bowls. It can also be used in desserts such as pies and cakes or as a topping for pancakes and waffles.