Kiwis are not only delicious and unique with their bright green flesh and sweet, seedy texture, but they are also packed with important nutrients that benefit your health in various ways. According to dietitians, kiwis are rich in vitamin C, fiber, antioxidants, and potassium, making them a great choice for improving immunity, gut health, skin health, and heart health. Additionally, kiwis are low on the glycemic index, making them suitable for those watching their blood sugar levels.
One average-sized kiwi contains 42 calories, 0.8 grams of protein, 10 grams of carbohydrates, 2 grams of fiber, and 6.2 grams of sugar. The high fiber content, along with essential vitamins and minerals, makes kiwis a healthy fruit choice. The antioxidants in kiwis, such as vitamin C and E, help fight free radical damage that can lead to diseases like cancer and heart disease. Kiwis also contain lutein, which is beneficial for eye health, as well as potassium, fiber, vitamin K, calcium, and phosphorus for heart and bone health.
For those looking to improve gut health and increase fiber intake, kiwis are an excellent option. With 2 grams of gut-healthy fiber per fruit, kiwis can contribute to achieving the recommended daily intake of fiber. Kiwis are one of the highest-fiber fruits available and are a valuable addition to a balanced diet. Additionally, kiwis may help with sleep due to their high serotonin content, which can aid in achieving better rest at night.
Despite their fuzzy texture, you can eat the skin of kiwis, as it is safe and nutritious. However, some people may be allergic to kiwis, experiencing symptoms such as swelling or itchiness in the mouth. This may be due to a condition called oral allergy syndrome, which occurs when the body confuses proteins in certain foods with plant proteins that individuals are allergic to. If you suspect an allergy, it is important to consult with a doctor or allergist to determine the appropriate course of action.
There are various ways to enjoy and incorporate kiwis into your diet. Kiwis add a sweet and tangy flavor to dishes like salsa and poke bowls, as well as smoothies and popsicles. They can also be used as a natural meat tenderizer due to the enzyme actinidin that breaks down proteins. Kiwis make a versatile and tasty addition to a wide range of recipes and can be enjoyed by both children and adults alike. By including kiwis in your meals, you can benefit from their nutritional value and unique flavor profile while supporting your overall health and well-being.
