· From enhancing immune function to supporting healthy skin, regularly incorporating kiwi into your diet can offer numerous health benefits. This small but mighty fruit is packed with essential vitamins, minerals, fiber and naturally occurring sweetness. Kiwis are a powerhouse of vitamins that can help keep your heart and digestive system healthy. Eating kiwis can also increase the amount of protective plant compounds you consume.Kiwis are small fruits that pack a lot of flavor and plenty of vitamins, minerals, and powerful plant compounds.They’re sweet, easy to eat, and highly nutritious. Plus, these small fruits offer a few impressive health benefits.This article covers 4 health benefits of kiwi and gives you tips on how to incorporate them into your diet.See full list on healthline.comKiwis, also known as kiwifruit, are a type of fruit native to the mountains and hillsides of Southwest China (1).They’re now grown in many other areas of the world, including New Zealand, which is a top producer of this popular fruit. Kiwis are also grown in many other areas of the world, including the United States. Kiwis were first brought to New Zealand in 1904 by a schoolteacher named Isabel Fraser, who brought kiwi seeds back home with her after traveling through China.Once known as Chinese gooseberry, kiwis were given the name “kiwi” by New Zealand fruit exporters after the flightless kiwi birds, which are endemic to New Zealand (1). Botanically, kiwis are classified as berries. Actinidia deliciosa and A. chinensis are the two most commonly consumed kiwi species (2).The most popular type of A. deliciosa kiwi is the Hayward kiwi, a green kiwi named after a man named Hayward Wright, who popularized kiwis in New Zealand in the 1920s (2).See full list on healthline.comKiwis have an impressive nutrient profile. Here is the nutrition breakdown for a 3.5 ounce (100-gram) serving of the flesh of a raw, green kiwi (4):•Calories: 64•Carbs: 14 grams•Fiber: 3 grams•Fat: 0.44 gramsSee full list on healthline.com1. Excellent source of beneficial plant compoundsIn addition to containing the antioxidant nutrients vitamin C and vitamin E, kiwis are an excellent source of plant compounds that have antioxidant and anti-inflammatory effects in the body. For example, kiwis contain carotenoids, which have health-promoting properties. These compounds include: •lutein •zeaxanthin •beta caroteneStudies show that diets high in carotenoids may help protect against certain health conditions, including heart disease (1, 7). A review of 69 studies found that higher dietary intake and higher blood concentrations of carotenoids, vitamin C, and vitamin E were associated with a lower risk of heart disease, total cancer, and death from all causes (7). Kiwis are rich in all these nutrients. Plus, a study that included data on over 17,000 adults found that those whose diets were rich in total carotenoids had a lower risk of depressive symptoms (8). Kiwis also contain polyphenol compounds, like caffeic acid and chlorogenic acid, which exert anti-inflammatory effects in the gut and throughout the body (9, 10). Some research suggests that the total antioxidant capacity of kiwis are higher than many popular fruits, including apples, grapefruits, and pears (1).2. May benefit heart healthConsuming a diet rich in vegetables and fruits like kiwis is a smart way to support heart health. Studies show that eating kiwis, specifically, could help reduce heart disease risk factors, including high blood pressure. A study looked at the effects of eating either kiwis or apples in 118 people with either high normal blood pressure or stage one high blood pressure (11). Those who ate three kiwis per day for 8 weeks had lower blood pressure at the end of the intervention compared with those who ate one apple per day (11). A 2012 study in 102 men who smoked had participants eat three kiwis per day for 8 weeks. Those who did this had reductions in blood pressure and platelet aggregation, or the clumping together of platelets in the blood, compared with a control group (12). Platelet hyperactivity could increase the risk of heart disease because platelets can stick to blood vessel walls, forming plaques. When this happens, it’s a condition known as atherosclerosis. People who smoke are at higher risk of plaque buildup, so eating kiwis may help prevent platelet accumulation and reduce the risk of atherosclerosis in this population (13). What’s more, some studies have shown that eating kiwis may help reduce total cholesterol and triglycerides and boost heart-protective HDL (good) cholesterol (1, 14). It’s worth noting that adding any fresh or frozen fruit to your diet, not just kiwis, is likely to benefit your heart health. Nonetheless, eating kiwis is a delicious way to take care of your heart.3. Benefits digestive healthKiwis contain both insoluble and soluble fiber. Studies show that kiwis contain about one-third soluble and two-thirds insoluble fiber (1). The soluble fiber found in kiwis may benefit blood sugar regulation and heart health and help support healthy gut bacteria, while the insoluble fiber found in the fruit can help keep bowel movements regular. The fiber found in kiwis can retain water and swell more than other types of fibers, like apple fiber and wheat bran, which means it’s a good choice for improving stool consistency and decreasing the time it takes for food to go through your digestive system (1). Because of these qualities, kiwis may be a good choice for people who have constipation. In fact, a study in 79 people with chronic constipation found that eating two kiwis per day for 4 weeks helped improve stool consistency and frequency and helped decrease straining during bowel movements. Also, more participants were satisfied with the kiwi treatment compared with consuming psyllium husk or prunes. The kiwi treatment was also associated with the lowest rate of adverse side effects out of the three treatments (15).See full list on healthline.comEating kiwis regularly is beneficial for health and does not pose any risks for most people.The main exception is for those who have a kiwi allergy.Kiwis contain many potential allergens, including actinidin, which is kiwi’s major allergen.Kiwis can cause minor to severe allergic reactions in some people, particularly in children (1, 20). Signs of a kiwi allergy include (20):•itchy throatSee full list on healthline.comMany people enjoy eating kiwis raw. You can also incorporate them into a number of recipes, both sweet and savory.Most species of kiwi should be peeled before you eat them. However, some particular varieties, including Zespri SunGold kiwis, can be eaten whole, including the outer peel.You can enjoy kiwis on their own or add them to dishes like fruit salads.Here are a few ways to use them:•Mix sliced kiwi with berries and bananas to create a nutrient-dense fruit salad.•Use diced kiwi in your favorite salsa recipe.See full list on healthline.comKiwis are a small fruit with a satisfyingly sweet taste and an impressive nutrient profile.Not only are they packed with nutrients, like vitamins C and E, but studies show they may also benefit the health of your heart and digestive system and help you boost your intake of protective plant compounds.See full list on healthline.comAug 18, 2020 · May promote healthy skin and hair: Kiwi fruit is an excellent source of Vitamin C, an important antioxidant that can naturally stimulate collagen synthesis. The high vitamin C content in kiwis... · Kiwis are rich in soluble and insoluble fiber, which can support your gut health and relieve constipation. Eating two kiwis daily for four weeks has been shown to improve immune function due to... · Kiwis are exceptionally good for you and a superfood to eat often if you like them. High in fiber, vitamins, antioxidants and more healthy benefits, here are all the reasons to love kiwi, according to registered dietitians. Is Kiwi healthy?Kiwi is a small but nutrient-dense fruit loaded with fiber, vitamin C, and antioxidants. Its fiber content helps slow digestion, keeping you fuller for longer, while the natural sugars in kiwi can satisfy sweet cravings. Additionally, kiwi has a low glycemic index, which helps stabilize blood sugar levels.Is Kiwi good for Your Eyes?One of the kiwi health benefits that really sets this fruit apart is that it's a good source of lutein, which is important for eye health. If you spend a lot of time staring a screen (um, everyone), that's even more reason to add kiwi to your diet.Is Kiwi good for digestion?Kiwi are a source of dietary fiber which can help promote regular digestion and prevent constipation. Kiwi also contains an enzyme called actinidin, which recent research shows may improve the breakdown and digestion of certain proteins. · “One medium kiwi provides roughly 70 to 85 milligrams of vitamin C, covering your entire daily requirement,” says Susie. This vitamin supports immune health, promotes wound healing and helps the... · May promote healthy skin and hair: Kiwi fruit is an excellent source of Vitamin C, an important antioxidant that can naturally stimulate collagen synthesis. The high vitamin C content in kiwis... · Kiwis are rich in soluble and insoluble fiber, which can support your gut health and relieve constipation. Eating two kiwis daily for four weeks has been shown to improve immune function due to... · Kiwis are exceptionally good for you and a superfood to eat often if you like them. High in fiber, vitamins, antioxidants and more healthy benefits, here are all the reasons to love kiwi, according to registered dietitians. Is Kiwi healthy?Kiwi is a small but nutrient-dense fruit loaded with fiber, vitamin C, and antioxidants. Its fiber content helps slow digestion, keeping you fuller for longer, while the natural sugars in kiwi can satisfy sweet cravings. Additionally, kiwi has a low glycemic index, which helps stabilize blood sugar levels.Is Kiwi good for Your Eyes?One of the kiwi health benefits that really sets this fruit apart is that it's a good source of lutein, which is important for eye health. If you spend a lot of time staring a screen (um, everyone), that's even more reason to add kiwi to your diet.Is Kiwi good for digestion?Kiwi are a source of dietary fiber which can help promote regular digestion and prevent constipation. Kiwi also contains an enzyme called actinidin, which recent research shows may improve the breakdown and digestion of certain proteins. · “One medium kiwi provides roughly 70 to 85 milligrams of vitamin C, covering your entire daily requirement,” says Susie. This vitamin supports immune health, promotes wound healing and helps the... · Kiwis are rich in soluble and insoluble fiber, which can support your gut health and relieve constipation. Eating two kiwis daily for four weeks has been shown to improve immune function due to... · Kiwis are exceptionally good for you and a superfood to eat often if you like them. High in fiber, vitamins, antioxidants and more healthy benefits, here are all the reasons to love kiwi, according to registered dietitians. · “One medium kiwi provides roughly 70 to 85 milligrams of vitamin C, covering your entire daily requirement,” says Susie. This vitamin supports immune health, promotes wound healing and helps the...
