The kiwi is a special fruit, not just because of the exotic way it looks, but because of its deep nutritional properties. It the national fruit of New Zealand, however, it’s known to be of chinese origin, once called the Chinese gooseberry. In its current form it’s been adorned on fruit platters, desserts, and in smoothies. It is also often used as a tenderizing agent for meat, which is why it is often used in preparation for a roast or curry.
Now if any fruit was a super fruit, the kiwi would be take top prize. Many people don’t know this but Kiwis are one of the most nutritionally dense fruits/foods in the world. They can promote weight loss and some studies show that they may even help with digestion and asthma along with lowing the risk of cardiovascular disease.
Great Source of Vitamin C
1 Kiwi actually has more vitamin C than an orange with 117% of the daily recommended amount of Vitamin C, that’s almost twice the amount of a lemon or an orange. This is why benefits of kiwis are known to eliminate free radicals and cause the inflammation of cancer. It boosts the body’s immunity against pathogens because of all of the antioxidants in it.
Another benefit of kiwis is that each kiwi has about 21% of the recommended daily intake of fiber helping with digestion. It also includes an en enzyme called actinidin which helps dissolve proteins.
Great for Skin
Kiwis alkaline which counter the effects of acidic food that humans often consume. It helps regulate your bodies pH level which gives you energy and youthful skin. Kiwis are also full of Vitamin C and E which can help prevent skin degradation.
Another benefit of kiwis is a sleep inducer. One study has shown that its antioxidants and serotonin can help with the treatment of sleep disorders. Regularly having a kiwi before bed may really help put you to and keep you asleep.
Other Vitamins and Benefits
In addition to all of the benefits noted above, kiwis are rich in minerals like calcium, magnesium, copper, iron, and phosphorus. They have 5% of the daily amount of recommended folate which is known to be good for growing children and pregnant women as it helps with the development of the fetus. A Kiwi has the same amount of potassium as a banana and has about ⅓ the amount of sugar that a regular apple has.
How to Shop for Kiwis
To get the perfect kiwi at the grocery store look for one that is fragrant, plump and slightly firm. The peel is edible and full of fiber, but you might want to rub off the hairs before eating.
In Summary, 1 Kiwi Has:
- 117% of the recommended amount of Vitamin C
- 38% of the recommended daily intake of Vitamin K
- 5% of the daily amount of folate
- 21% of the daily intake of fiber
- Rich in minerals including calcium, magnesium, copper, iron, and phosphorous
- Low in sugar, 1/3 the amount of an apple
- About the same amount of potassium as a banana
In summary, the benefits of kiwis are almost endless, which is why they can be considered one of the healthiest fruits on the planet. Consider adding a kiwi to your salad for color and flavoring or to a smoothie. They’re also great toppers for desserts.
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