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. 

Additionally, in India, Kiwi is predominantly grown in the mid-hills of Himachal Pradesh, Uttar Pradesh, Jammu & Kashmir, Sikkim, Meghalaya, Arunachal Pradesh, and Kerala. These Indian states offer cooler temperatures, ideal for thriving kiwi vines. However, the exact area under cultivation remains unknown.

9 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. 
9. In the 20th century, kiwi fruit evolved from a wild species used by humans into a crop of worldwide economic relevance.

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)
Vitamin E	9% of the Daily Value (DV)
Potassium	4% 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)
Water	83.1 g
Sugars, total	9.0
Phosphorus	312
Sodium	3 mg
Zinc	0.14

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. 

What is Gold Kiwi?

Gold Kiwi, also known as yellow or golden kiwifruit, is sweeter and less tangy than the traditional green kiwi. It was developed through selective breeding and is loved for its unique taste. Its smooth, bronze skin and high nutritional value make the fruit everyone’s favorite.

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 Kiwi fruit? 

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. 

5. It has a low glycemic index 

Kiwi fruit is a low-glycemic index (GI) food. Green kiwis have a GI index of approximately 39, while the golden types have a GI index of around 48, making them a suitable choice for individuals with diabetes. Maintaining stable blood sugar levels is crucial for individuals with diabetes. Kiwi fruit 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.

6. May support immune function

Kiwi fruit offers numerous 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. 

7. Provides Vitamin E 

Kiwi fruit is one of the few low-fat fruits rich in vitamin E. It is a fat-soluble antioxidant that offers several health benefits. It helps protect skin cells from damage, supports the immune system, and promotes skin repair and glow. 

Additionally, vitamin E works in conjunction with vitamin C to neutralize harmful free radicals in the body. Experts say antioxidant-rich foods like kiwi fruit lower your risk of diseases, including certain types of cancer and heart conditions. 

8. Good source of potassium 

The more you say, the less it may seem that the Kiwi benefits are. The fruit is a powerhouse of antioxidants, including vitamin C, E, and polyphenols, that help reduce oxidative stress. Unmanaged and untreated oxidative stress is a root cause of chronic diseases like heart disease, diabetes, and even certain cancers. 

Kiwifruit provides potassium. It helps regulate blood pressure by balancing sodium levels, contributing to better cardiovascular health. 

9. Excellent source of beneficial plant compounds

Kiwis are an excellent source of plant compounds called carotenoids. These include lutein, zeaxanthin, and beta-carotene, which have health-promoting properties. A study of 17,000 adults showed that individuals who consumed a diet rich in total carotenoids reported a lower risk of depressive symptoms.

Polyphenol compounds in kiwi, such as caffeic acid and chlorogenic acid, exhibit anti-inflammatory properties in the gut and throughout the day. 

Compared to other fruits, such as pears and apples, kiwis have a more effective total antioxidant capacity in neutralizing free radicals. These unstable molecules contribute to cell damage, inflammation, aging, and the development of chronic diseases, including heart disease and cancer.

5 Different Kiwi Fruit Recipes

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

• Halve and scoop: Cut the kiwi in half. Scoop the flesh of the fruit out and eat it. 
• Yogurt bowl: Pair a fresh kiwi with a bowl of yogurt for a refreshing treat. 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 start your day with a nutrient-rich morning smoothie. Baby Kiwi Yogurt Parfait: Blend half a cup of baby kiwis with one cup of Greek yogurt, granola, and mixed berries. Your quick, nutritious breakfast is ready. 

What are the side effects of consuming Kiwi?

The use of kiwi is generally safe for the body. However, overconsumption may lead to digestive problems, such as abdominal pain, vomiting, diarrhea, dizziness, mouth tingling, or shortness of breath. Moderation is the key. 

Eating kiwi may cause a specific allergy, “ latex-fruit syndrome.” If you are allergic to natural rubber, you may also react to certain fruits, including kiwi, banana, avocado, chestnut, and papaya. This is because they share similar proteins with those found in latex.

Always check with your healthcare provider to determine if eating a kiwi is safe for your body. Consuming kiwis along with medicines can slow blood clotting. This might cause 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. 

FAQs: 

1. Why is kiwi good for females?

Kiwi is good for females because it is high in vitamin C, which helps boost collagen, maintain elasticity, and reduce the appearance of wrinkles. Besides, it is good for their heart and digestive system. 

2. What are the benefits of kiwi fruit for men?

Kiwi fruit is a powerhouse of nutrients, including vitamin C, which helps boost the immune system. It is high in potassium and low in sodium, which helps regulate blood pressure. Additionally, it is rich in vitamin E and folate, which can improve fertility and sperm health.

3. Why should I eat dried kiwi?

It is delicious and also packs a concentrated dose of nutrients. Eating dried kiwi as a midday snack will be a smart move.