6 Kiwi Health Benefits – There are some fruits that open up on my grocery store car quite frequently, such as avocados (DUH) and bananas. But then, there are fruits, go completely until they finish something that someone else does with love, like a breakfast dish or a sandwich, and then I remember, wow, how much I like. For me, Kiwi is one of those fruits.
While kiwi today is most commonly associated with New Zealand, the fruit actually originates from northern and eastern regions of China. (It’s called Mihutao or Yang Tao in Chinese; English speakers initially referred to him as “Grosella China” because he had a taste similar to currants.) The fruit was reportedly introduced to New Zealand in 1904 by a girls’ school teacher who had been visiting China; she shared the seeds with a gardener who was able to successfully grow them. However, in the 1950s, they produce companies that wish to export fought to obtain consumers from EE. UU interested in fruit due to its name. Thus, in 1959, it produces tournaments and cultivators of the company, officially changed the fruit as “kiwifruit,” in honor of New Zealand’s national bird—which is also brown and fuzzy. The rest, as they say, is history.
Kiwi is delicious thanks to its unique and sweet flavor, and its health benefits are worth taking into account the year throughout the year. Here’s a full run-down of the nutritional benefits of one serving (one fruit), according to the U.S. Department of Agriculture:
- Water: 63 grams
- Calories: 44 kcals
- Protein: 1 gram
- Total fat: 0.3 grams
- Carbohydrates: 11 grams
- Fiber: 2 grams
- Calcium: 26 micrograms
- Iron: 0.2 micrograms
- Magnesium: 12 micrograms
- Phosphorous: 26 grams
- Potassium: 148 milligrams
- Zinc: 0.1 micrograms
- Copper: 0.1 micrograms
- Selenium: 0.2 micrograms
- Vitamin C: 56 milligrams
- Folate: 20 micrograms
- Beta-carotene: 39 micrograms
- Vitamin A: 3 micrograms
- Lutein: 92 micrograms
- Vitamin K: 30 micrograms
Below, registered dietitian Erica Ingraham, RD, explains how kiwi’s nutritional profile translates to actually being beneficial for your body. Plus, get ideas on how to work the fruit into your diet more.
6 kiwi health benefits, according to a registered dietitian
1. Kiwi is hydrating
The first of Kiwi’s health benefits, Ingraham points out, is that it is moisturizing. “The kiwis have about 90 percent water,” she says. “This makes it a useful fruit for people who are trying to satisfy their hydration needs.” While the kiwi is high in the water, it is worth noting that it is not a replacement for H20. You still need to drink water throughout the day; The average person needs nine cups of water a day, and if he is working, he needs even more. Think of Kiwi as a hydration source that will score additional points.
2. Eating kiwi could help with constipation
Another benefit of eating kiwi is that, like every fruit, it has fiber. “The fiber in kiwi means that it can help the body maintain a good digestion,” says Ingraham. “One study in particular linked eating kiwi to helping with constipation.” If you’re eating kiwi with this benefit in mind, it’s best to eat the fruit in its whole form and not as a juice, as juicing can break down fiber.
3. It helps support the immune system
“Kiwi is rich in vitamin C, which means that he plays a role in supporting a healthy immune system,” says Ingraham. Often, people tend to think about oranges like the great fruit increasing immunity, and while oranges also contain vitamin C, Kiwi is another great source. A good goal is to aim to get 75 milligrams of vitamin C a day and one kiwi has 56 milligrams, almost the full day’s worth.
“In addition to benefiting the immune system, vitamin C is important for the absorption of iron and also plays a role in the help of wounds,” says Ingraham.
4. Consuming kiwi is good for your eyes
One of Kiwi’s health benefits that really distinguishes this fruit, is that it is a good source of lutein, which is important for eye health. If you spend a lot of time, watching a screen (um, all), that’s even more reason to add kiwi to your diet. Research shows that consuming six to 10 mg of lutein a day can help prevent cataracts and age-related macular degeneration. Kiwi is a small source that can help you hit that target.
5. Kiwi is good for your heart
Because Kiwi has potassium, it means that it is a food that helps support the cardiovascular system. Scientific evidence links regular potassium consumption with a reduced risk of stroke and coronary heart disease. You want to aim to get 2,300 milligrams of potassium a day and, while I would take a lot of kiwi to make you there (one has 148 milligrams), every little help!
6. Eating kiwi can help reduce inflammation
Ingraham also points out that, like every fruit, Kiwi is a good source of antioxidants. This means that eating kiwi can regularly help reduce inflammation, which can cause a decrease, disease and cognitive cancer if it is prolonged.
Watch the video below for more tips on what to eat to prevent chronic inflammation:
In terms of any risk of being aware, Ingraham says that consuming Kiwi comes with a very minimal risk, although there is always the possibility of being allergic if he has never had it before. “Due to vitamin K in Kiwi, he can slow down the coagulation of blood if he eats in large quantities, so that it is something with whatever to know,” she says. As with any food, Ingraham recommends verifying with your doctor before eating kiwi if you are taking any medication or have some underlying health condition.
How to work kiwi into your diet more
Are you already wishing a little juicy kiwi? The fruit can be eaten as it is, but if you are looking for some more creative ways to complete your fill, check the ideas below. And in case you are curious, it’s 100 percent It’s okay to eat the seeds!
1. Have kiwi for breakfast by adding it to smoothies, yogurt, or oatmeal
This is one of the easiest ways to add more kiwi to your life. Kiwi can be an excellent alternative to sugar to sweeten your morning oatmeal, yogurt or smoothie. Are you looking for a recipe to start? Try this kiwi and kale smoothie, made with almond milk and banana.
2. Blend it into homemade ice cream and enjoy it for dessert
Kiwi’s natural sweetness makes it the perfect ingredient to add to ice cream. Check out this recipe to see how to make your own kiwi ice cream at home. If you don’t eat dairy, check out this banana-based kiwi “nice cream” recipe, which also includes maca and cinnamon.
3. Use it to brighten up savory dishes
It is 100 percent safe to cook with kiwi and do so, you can add an unexpected tartanza to a plate. This recipe incorporates Kiwi into a soba noodle chicken incoming. Normally, any tasty dish that would consider with pineapple in, Kiwi will probably work just as well, just bring a little more roughness. It can also lead the kiwi and incorporate it into sauces, too.
6 Kiwi Health Benefits – Clearly, kiwi can go way beyond the breakfast platter, and getting creative in the kitchen with the fruit will certainly do your body good. Besides, who could turn down kiwi ice cream?
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