Kiwi Fruit Benefits: Nutrition, Side Effects, and Facts!

Have you ever eaten Kiwi fruit? 

Did you like the taste? 

Would anyone eat at least one Kiwi every day? 

This small, brown-skinned, fuzzy fruit, which resembles a plum, offers many health benefits you might not even be aware of. 

Today’s blog is a detailed guide to Kiwi fruit's health benefits and includes some interesting information that will make you buy Kiwi fruit before the day ends. So, why wait? Let’s get started! 

Origin and History of Kiwi Fruit

Kiwi fruit, or Kiwi, is native to the hillsides of Southwest China but is now grown in many areas of the world. It was once called the Chinese gooseberry. 

Kiwi fruit cultivation was commercialized at the beginning of the 20th century. Consequently, not only China but also countries such as New Zealand are engaged in producing the fruit. 

Kiwi fruit earned its name from New Zealand's fruit exporters, who named it after the flightless Kiwi bird based on similarities in appearance. 

8 Interesting Facts about Kiwi 

Below are some interesting facts about kiwifruit you may like to know: 

1. There are several species of Kiwi, but Actinidia deliciosa and Actinidia Chinensis are frequently consumed. 
2. Kiwi fruit used to be called “Yang Tao” for being native to China. 
3. Compared to other fruits, Kiwi contains more vitamin C per serving. 
4. Kiwifruit offers a wide range of health benefits, including supporting heart health, eye health, and the digestive system. 
5. The top producers of Kiwifruit worldwide are China, New Zealand, and Italy. 
6. Kiwifruit is usually sold mature and usually needs time to ripen. 
7. Eating Kiwi daily can contribute to your overall health and well-being. 
8. Companies also use kiwifruit as a meat tenderizer and an ingredient in sports drinks. 

Nutritional Composition of Kiwifruit 

The nutritional composition of a 100-gram serving of kiwifruit is as follows: 

Nutrient Profile
Calories	64
Carbs	14 grams
Fiber	3 grams
Fat	0.44 grams
Protein	1 gram
Vitamin K	34% of the Daily Value (DV)
Vitamin C	83% of the Daily Value (DV)
Potassium	4% of the Daily Value (DV)
Vitamin E	9% of the Daily Value (DV)
Magnesium	4% of the Daily Value (DV)
Folate	7% of the Daily Value (DV)
Copper	15% of the Daily Value (DV)

Kiwis are a good source of vitamin C. Hence, consuming kiwi can help your body in several ways. 

Benefits of Vitamin C in Kiwifruit

Consuming this much vitamin C found in kiwis can improve your health and overall well-being. Let’s discover it in detail. 

1. Boosts your immune system: Kiwis are known to boost your immune system. Eating kiwifruit during cold and flu season can help protect yourself from getting the virus. 
2. Best mid-day snack: Kiwis make the best mid-day snack or dessert, eliminating the need for supplementation. 
3. Improves overall nutrition and well-being: SunGold Kiwi contains approximately 130 mg of vitamin C for an 80 g piece of fruit. Hence, snacking on kiwi can enhance your nutrition and well-being. 

Also read: https://redcliffelabs.com/myhealth/fruit/5-impressive-healthy-benefits-of-eating-kiwi-fruit-during-pregnancy/

Did you know?

• Large doses of vitamin C-rich kiwifruit could shorten the duration of the cold. 
• If you have anemia, add gold kiwi to your diet to boost your iron levels while eating alongside iron-rich meals. 
• Gold kiwis are yellow and smooth and have soft and hairless skin. They contain excess vitamin C (more than 290%) to meet your daily requirements. 

Difference between green kiwi and Sungold kiwi

Here is a table showing the difference between green kiwi and Sungold kiwi. Have a look! 

Green Kiwi	SunGold Kiwi
It is oval.	It is golden brown.
Green Kiwi has fuzzy brown skin.	SunGold Kiwi has smooth, hairless skin.
It is less expensive.	It is more expensive.
Green Kiwi contains more vitamin C than orange kiwi.	SunGold Kiwi contains even more vitamin C than a green kiwi and three times more than an orange kiwi.
It has a tangy, sweet taste.	It has a tropically-sweet taste.

What are the health benefits of Kiwifruit? 

The natives of New Zealand call kiwifruit “Kiwi,” after their national bird. A school teacher who returned from China with kiwi seeds introduced it in 1904. 

Kiwifruit has a reputation for offering immense health benefits, particularly due to its high vitamin C content. Its consumption may also help lower blood pressure, heal wounds quickly, improve bowel health, and more. 

Below, learn about the health benefits of Kiwi and the risks of incorporating the fruit into the diet.

1. Kiwi contributes to healthy skin.

Kiwifruit contains antioxidants that help nourish and protect the skin. Adding this fruit to your diet while following a skincare routine will boost collagen production and prevent visible signs of aging. 

Additionally, kiwifruit is a great exfoliant, so applying it to your face can help reduce your pore size, eliminate impurities, and make the skin brighter and firmer than before. 

2. Improves digestive health

Start eating Kiwifruit to improve your digestive health. The fruit contains approximately 3-4 grams of soluble fiber, which supports a healthy gut microbiome and maintains regular bowel movements. 

Having a healthy gut microbiome can solve many health-related problems, such as diabetes, irritable bowel movements (IBS), cardiovascular diseases (CVD), and depression. Additionally, the fiber content in Kiwi helps with stool consistency, decreases transit time, and reduces abdominal discomfort. 

Also Read: https://redcliffelabs.com/myhealth/health/managing-calcium-levels-for-heart-health-a-comprehensive-guide/

3. May support heart health

Eating nutrient-dense foods is beneficial to support your heart health. Consequently, adding kiwis to your diet can help maintain healthy blood pressure levels. It is so because consuming kiwis can increase high-density lipoprotein (HDL)—good cholesterol—and reduce triglycerides (fats) and platelet aggregation. 

Also, a study revealed that eating three kiwis continuously resulted in lower blood pressure than eating other fruits. Nevertheless, exercising regularly alongside eating a well-balanced diet rich in fruits and vegetables may benefit heart health.

4. Kiwis are good for eye health

You may not know that eating kiwis may also improve your eye health. They carry a rich nutrient profile that maintains optimal vision and reduces the risk of age-related eye concerns. The fruit contains lutein and zeaxanthin carotenoids to protect your eyes against oxidative damage, which can cause cataracts. 

Vitamin C, found in kiwis, is an antioxidant that may help reduce inflammation and successfully reduce common eye problems such as macular degeneration. Hence, eating kiwi fruit daily can help combat sight loss conditions. 

4. It has a low glycemic index

Kiwi fruit is a low-glycemic index (GI) food. Green kiwis have a GI index of around 39, and the golden types have a GI index of around 48, making them a good choice for people with diabetes. Maintaining stable blood sugar levels is essential for diabetics. Kiwifruit has a moderate GI and contains vitamins and minerals, thus making it a healthy option for the body. 

Doctors also recommend Kiwis due to their low glycemic index, and the fruit is often included in a diabetic diet chart. Besides, its high fiber content and abundance of nutrients make the fruit 100% suitable for patients. Pairing Kiwi with a balanced diet and physical activities can also be beneficial.

5. May support immune function

Kiwi fruit offers a host of health benefits. Besides the advantages of eating kiwis mentioned above, it is also rich in immune-supporting nutrients. These include vitamins C, E, K, and folate. Others include phytochemicals, fiber, and carotenoids. 

Kiwi can help you feel better through the winters. The fruit's antioxidants can boost your immune system this month, as the chances of getting a cold and flu will likely increase. So, having 2-3 kiwis can strengthen your immune system, help fight viruses, and, thus, make you feel better. 

4 Different Ways to Consume Kiwi

Below are exciting ways to consume kiwis that might take you by surprise: 

• Halve and scoop: Cut kiwi in two halves. Scoop the flesh of the fruit out and eat it. 
• Yogurt bowl: Pair a fresh kiwi with a bowl of yogurt. Eat it for breakfast. 
• Fruit salad: For a heart-healthy kiwi cucumber salad that will pamper your taste buds, toss the salad with fresh mint leaves and honey-lime vinaigrette. 
• Smoothies: Prepare a fresh morning smoothie using fresh or frozen kiwi. This is a great way to eat a nutrient-rich morning smoothie. 

What are the side effects of consuming Kiwi?

The use of kiwi is generally safe for the body. However, overconsumption may lead to several digestive problems, including abdominal pain, vomiting, diarrhea, allergic reactions, dizziness, mouth tingling, or shortness of breath. 

Moderation is the key. You can ask your doctor whether the consumption of Kiwi is safe for your body to obtain maximum benefits. It is so because taking kiwis along with medicines can slow blood clotting. This might increase the chances of bleeding or bruising. 

Take Away

Despite being small, kiwifruit is a powerhouse of vitamins, minerals, antioxidants, fiber, and other nutrients. 

Adding kiwis to your balanced diet can promote health, including digestion, supporting heart and eye health, a healthy immune system, and blood sugar control. 

The consumption of kiwis is generally risk-free, except for those who are allergic to the fruit. Consult with a dietician to help you add kiwi and other nutritious fruits to your diet to accomplish your health and wellness goals.