KIWI: Overview, Uses, Side Effects, Precautions, Interactions, Dosing and Reviews

Although this tropical fruit is small, its health benefits are mighty. Here’s everything you need to know about kiwis, including nutrition facts and how to eat it. The powerful health benefits of dates include providing an energy boost, increasing fxchoice review iron in the body, and aiding digestion. The kiwi is a powerhouse fruit, rich in many essential vitamins and minerals. One kiwi provides 10 g of carbs, supplying a boost of energy without causing a rollercoaster of blood sugar levels.

1. A 2011 study looked at the effects of kiwifruit on sleep quality in adults with sleep problems.
2. Because of its limited effects on blood sugar levels compared to other fruits, the kiwi may be a good choice for those with diabetes.
3. Kiwis are also on the Environmental Working Group’s 2019 Clean Fifteen list of foods least likely to contain pesticides.
4. For this reason, eating foods rich in vitamin C like kiwis can help promote optimal immune function.
5. 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).
6. One kiwi weighing 69 grams (g) provides 64 milligrams (mg) of vitamin C.

Kiwis also contain dietary fiber, which adds bulk to the diet without skewing calorie intake. Plus, fiber contributes to feelings of fullness, which can help prevent overeating. bitmex review For reference, one kiwi provides around 42 calories and 2 g of fiber. Research has shown a link between daily kiwi consumption and reduced total cholesterol and triglycerides.

Excellent source of beneficial plant compounds

If the kidneys are unable to remove excess potassium from the blood, life-threatening complications can arise. Kiwi also contains small amounts of iron, vitamin A, and vitamins other than folate. Kiwi contains vitamin K and traces of calcium and phosphorus, all of which plus500 forex review contribute to bone health. The American Heart Association (AHA) encourage people to increase their potassium intake while reducing their consumption of added salt, or sodium. Eating kiwis regularly is beneficial for health and does not pose any risks for most people.

Antioxidants help to eliminate free radicals within the body and reduce oxidative stress. Ultimately, this may protect the body from inflammation and disease. ‘Hort16A’ is a golden kiwifruit cultivar marketed worldwide as Zespri Gold. Potassium relaxes the blood vessels, which helps manage blood pressure, and people with low blood pressure tend to be less likely to develop cardiovascular disease. Kiwis contain fiber, potassium, and antioxidants, all of which may support heart health. If too many free radicals build up, they can cause oxidative stress, which can result in cell damage.

Kiwifruit health risks

ICYMI earlier, the skin is in fact edible (and can add even more bullet points to the list of kiwi health benefits) but “you might find it more palatable to peel them,” says Samuels. So if you’re a fan of fuzz-free snacking, your first step is to peel the whole kiwi with either a sharp knife or a peeler, such as OXO Softworks Y Peeler (Buy It, $9, target.com). For a tiny fruit, kiwis pack a ton of illness-fighting vitamin C into a small, skin-covered package. Seriously—there is 64mg of vitamin C in just one kiwi, which is around 85 percent of the Recommended Dietary Allowance (RDA). These digestive benefits can help those experiencing constipation find relief by adding bulk to stool and decreasing the time it spends in the digestive tract.

Antioxidant & Vitamin C-Rich

Kiwifruit also helps in reducing the symptoms of cold and flu and other upper respiratory tract infections. It also exerts anti-inflammatory effects and exhibits the activity of pro-inflammatory cytokines. “Then I would chop it in half (not lengthwise, but horizontally) and then slice it so you have these round disks of beautiful kiwi where you can see the seeds in the center,” explains Samuels. Kiwis are considered generally safe for the average healthy individual.

Tips for Consuming Kiwi

Kiwifruit has a unique and tangy flavor with a soft and creamy texture. Kiwis are generally considered safe, except for those with a known allergy to the fruit or any of its components. A registered dietitian nutritionist can help you incorporate kiwi and other nutritious fruits into a well-balanced diet to help meet your health and wellness goals. The vitamin C found in kiwis also plays a role in eye health and eye structure.

Vitamin C functions as a powerful antioxidant in the body, protecting cells against oxidative damage. It’s also involved in immune function and your body needs it to make collagen and neurotransmitters (5). When it comes to enjoying kiwifruit, you’ll want to rinse it well and cut it in half. Alternatively, you can carefully peel them with a pairing knife then sliced them. Once you cut the kiwi, make sure not to wait too long to eat it since kiwi fruits contain enzymes that can tenderize the fruit and make it too soft.