Are kiwi fruit good for you?
Are kiwi fruit good for you? Kiwi fruit has long been known as one of the healthiest foods in the world, and it doesn’t take much to understand why. These sweet and juicy fruits are rich in vitamins, minerals, and antioxidants that can support everything from healthy digestion to beautiful skin to cancer prevention.
In addition, kiwi fruit contains high amounts of fiber to help with satiety and weight loss, as well as plenty of vitamin C and potassium. But are kiwi fruit good for you? Learn more about this fascinating fruit below!
Introduction: What is a Kiwi Fruit?
Are kiwi fruit good for you? A kiwi is a type of tropical fruit that belongs to the genus Actinidia. The most common species are the golden-fleshed Actinidia deliciosa, and the green-fleshed Actinidia chinensis.
They are in season from December to April. Sweet, edible, fuzzy-skinned fruits usually range in size from 1 inch (25mm) to 2 inches (5cm). There are many different cultivars and varieties of this fruit.
Kiwis are known to be very nutritious because they provide many important vitamins such as Vitamin C and vitamin E, plus they contain a substantial amount of dietary fiber. However, it’s been said that their large size can make them difficult to swallow. (Read When Take Omega 3 Supplements: Tips for Getting the Most Out of Them).
It’s also been said that eating one or two can give people diarrhea. Kiwis are also a source of Potassium which helps regulate blood pressure by balancing out sodium levels in the body.
So while they might not be great on their own, when eaten with other foods like bananas or strawberries they can make for a delicious smoothie! Also, there have been studies done showing that those who eat just one kiwi every day will reduce their risk of contracting stomach ulcers by half.
One study found evidence that eating at least three servings per week could help maintain eye health too. But some say that this fruit can be more harmful than helpful due to its high level of acidity which could cause problems for those with an ulcer or sensitive stomach.
The nutrients provided by the kiwi are believed to help protect against certain cancers and cardiovascular disease too. Studies show that those who consume an adequate amount of folate -which is found in this fruit- may decrease their risk of colon cancer significantly.
In addition, for those who don’t get enough potassium in their diet, consuming just one kiwi has been shown to increase potassium intake. Unfortunately, though, studies have also shown that eating a lot of these fruits can lead to constipation and digestive issues. (Read The verdict is in: can dogs eat kiwi).
Some reports state that they may even be harmful if consumed by pregnant women since they’re high in sugar content. Though, so far there haven’t been any studies confirming the risks associated with consuming kiwis during pregnancy
Kiwi Fruit Nutrition Facts and Health Benefits
Are kiwi fruit good for you? Kiwi fruits are nutritious and provide a variety of health benefits. Let’s take a look at some of the potential health benefits of kiwi fruit:
Kiwis are a great source of vitamin C, an antioxidant that helps the body fight off free radicals and may help protect against cancer.
-The flesh in kiwis is rich in potassium, which helps regulate blood pressure and avoid heart disease. – Kiwis are high in fiber and their digestion properties help improve bowel movements and lower cholesterol levels in the body.
These three major health benefits alone make it clear that this delicious, juicy fruit is indeed very good for you! But they’re not all. kiwi fruits also contain serotonin, a natural antidepressant; folate, which aids with cell division and growth; zeaxanthin a type of carotenoid that protects the retina from UV rays; lutein another type of carotenoid that guards against age-related macular degeneration and cataracts. Wow! That are so many great things about kiwi fruit!
What are you waiting for? Add these to your grocery list today! You’ll be thanking yourself later when you reap the wonderful rewards of eating healthy foods like kiwi fruit.
In fact, studies have shown that those who eat seven or more servings of fruits and vegetables each day have a 50% less chance of developing heart disease than those who eat less than five servings.
Eating fresh produce has never been easier or more rewarding! Check out all the different ways you can enjoy kiwi fruit:
- Eat them whole as part of a healthy breakfast snack, especially if you don’t want any added sugar or sweeteners such as honey.
- Slice them up and mix them into yogurt, applesauce, orange juice, watermelon chunks, granola bars, or muffins for added flavor without adding any extra calories!
- Enjoy sliced kiwi with cottage cheese on toast points as an appetizer while enjoying a family game night with a friend.
- Turn leftover pancakes into French toast by dipping them in batter and frying them on both sides until golden brown then topping them with sliced kiwi.
Are Kiwis Good for Your Skin?
Are kiwi fruit good for you? Eating a lot of healthy fruits is great for your skin. Kiwis are in the lime family and have lots of vitamin C, which is an antioxidant that protects cells from damage. A study showed that people who eat a lot of the greeny-brownish fruit had significantly fewer wrinkles than those who don’t.
Plus, they’re packed with Vitamin K, an essential nutrient that’s important for making our blood clot properly, so it can help to lower blood pressure and reduce your risk of strokes.
The fuzzy yellow exterior may be hard to peel off but make sure to do it before cutting up your kiwi because the edible parts on the inside are softer and will break down when cut if it isn’t peeled first.
They also need to be refrigerated, so keep them in the crisper drawer where they’ll stay fresh. And finally: Kiwis are very juicy, with high water content and low sugar content – think of them as nature’s own juice! (Read How much onion powder equals one onion).
The Best Health Benefits from Eating Kiwis
Are kiwi fruit good for you? Did you know that just one kiwi provides half of your daily vitamin C? Kiwis have many health benefits that make them fruit worth eating. Along with boosting your immune system, lowering cholesterol, and keeping skin healthy, one of the top health benefits of eating kiwis is decreasing the risk of cancer.
Kiwis are loaded with lycopene, which is found in tomatoes as well and known to be a powerful antioxidant that can help protect against some types of cancer. Kiwis also have another cancer-fighting compound called lutein which protects against cataracts and macular degeneration.
Lutein has been shown to protect against lung cancer. Lately, there has been researching that suggests high consumption of fruits like kiwi may help lower your chances of developing breast cancer by 20%.
It is important to note, however, that this research is still in its early stages and the results are not conclusive. There are plenty more health benefits from eating kiwis!
How to Pick the Best Fresh Kiwis at the Store in 3 Steps
Are kiwi fruit good for you? Picking the best fresh kiwis can be a little tricky. With so many different varieties and types, it can be hard to know what kind to get. It’s all in how ripe they are and if the color is an indication of that! (Read How to Make Onion Soup from Scratch).
To help make the selection process easier, here are 3 tips on how to pick the perfect kiwis at your local grocery store:
-When picking out your fresh Kiwis, check for color first. For example, if you like firmer fruits or foods that last longer, then choose those with more green or light green skin and leave those with skins turning brown for another day. (Read How to slice an onion- simple steps)
This will allow them to soften up just enough so that they don’t become dry when stored over time. -If you want a really soft fruit, look for ones with yellow or dark brown spots. These kiwis are softer because their sugar content has increased during ripening. (Read How to Chop an Onion the Proper Way).
-Lastly, be sure to use these three tips the next time you go shopping for fresh kiwis!
Who shouldn’t eat Kiwis, including young children
Kiwis are generally safe for most people to eat, but eating too many can lead to digestive problems in some individuals. Pregnant women should not eat more than one serving of kiwi per day.
Young children should avoid eating raw Kiwis and should only eat them when peeled. This is because the Kiwi is a difficult-to-digest fruit with a mild laxative effect. (Read The Worst Food Ingredients for your Immune System and How to Get Rid of Them).
Eating too many Kiwis may cause stomach aches or other gastrointestinal symptoms that can be uncomfortable or painful in young children who do not have mature digestive systems yet.
Kiwis contain high levels of enzymes called actinidain that break down protein molecules into smaller pieces. These enzymes have been known to interfere with certain medications such as those taken by mouth for cancer treatment, blood thinners such as warfarin (Coumadin), proton pump inhibitors (PPIs) used to treat acid reflux disease, as well as oral antibiotics used to treat bacterial infections.
Many over-the-counter allergy medicines also interact with Kiwi fruit. For example, people taking Claritin should not eat kiwi unless they discuss it first with their doctor or pharmacist since these two substances counteract each other’s effects on histamine receptors in the body and might make allergies worse. Other drugs that might need to be avoided with regular consumption of kiwi include Aricept, Plavix, Prilosec, Prevacid, Prozac, and Warfarin.