This fruit is truly nicknamed a "small but mighty" fruit because it ranks at the top for vitamin C and many other nutrients.
How good are kiwifruit for health? Tamar Samuels, a certified dietician, health and wellness coach, and co-founder of All Great Nutrition, stated: Most Americans have the habit of adding kiwi to their daily diet. And this fruit is truly nicknamed a "small but mighty" fruit because it ranks at the top for vitamin C and many other nutrients.
Health benefits of kiwifruit
According to the United States Department of Agriculture (USDA), 100 grams of kiwifruit contains 61 calories, 14.66 grams of carbohydrates, 1.14 grams of protein, 0.52 grams of fat, 3 grams of fiber, 80mg of vitamin C for green kiwi, and 152mg of vitamin C for gold kiwi. Kiwi is also known for its attractive appearance and flavor.
How kiwifruit is good for health:
1. High source of vitamin C
If you think lemons and oranges are the highest sources of vitamin C, think again! According to the nutritional breakdown of kiwifruit, over 100 grams contain 80-152mg of vitamin C, nearly double that of lemons and oranges.
Vitamin C acts as a powerful antioxidant, eliminating free radicals that can cause inflammation or cancer. It also helps boost the body's immunity against harmful pathogens.
2. Good for sleep
According to a study conducted by Taipei Medical University, many studies have revealed that kiwifruit contains many useful compounds, among which antioxidants and serotonin can be beneficial in treating sleep disorders. It is said that eating two kiwis an hour before bedtime can help you sleep much better.
3. Good source of fiber
This fruit, which looks similar to sapodilla, is an extremely rich source of fiber. Thanks to this, it helps prevent many diseases. According to a study conducted by the University of Leeds, increasing the consumption of fiber-rich foods can reduce the risk of both cardiovascular disease caused by disorders of the heart and blood vessels (CVD) and coronary heart disease (CHD - myocardial infarction).
According to researchers at the University of Massachusetts Medical School, fiber-rich foods help a person feel full longer and control metabolic markers such as blood pressure, cholesterol, and blood sugar. It also facilitates weight loss and is often recommended as good for diabetic patients.
4. Aids good digestion
Kiwifruit contains an enzyme called actinidain which is known for its protein-dissolving properties, similar to papain in papaya. This is why it helps digest protein in the body and is also known to be beneficial for patients suffering from irritable bowel syndrome.
5. Abundant source of folate
With a rich source of folate, kiwifruit is said to be beneficial for pregnant women as it helps fetal development, making it healthy. It is also considered good for growing children.
6. A "powerhouse" of vitamins and minerals
Kiwifruit is packed with vitamins and minerals such as Vitamins A, B6, B12, E, and potassium, calcium, iron, and magnesium. They jointly contribute to bodily functions such as blood circulation through vessels, stress-fighting, iron absorption for healthy bones and teeth, good vision, etc. With a high potassium content of 312mg/100 grams, kiwi consumption helps maintain blood pressure while magnesium aids nerve and muscle functions.
7. Provides beautiful skin
Kiwi is naturally alkaline, meaning it helps counteract the effects of acidic foods we commonly consume. A healthy body is one with good pH balance. This helps keep you energetic and gives you youthful skin. The vitamins C and E in kiwi are also great for the skin as they act as antioxidants, preventing skin degradation.
In addition to the qualities mentioned above, kiwifruit also contains omega-3 fatty acids, carotenoids, polyphenols, and boosts cardiovascular health. This means the benefits of kiwi are immense. Adding them to your diet will greatly benefit your body from the inside out.
Remember these 2 things when eating kiwi
1. Certain foods not to eat with kiwi
- Do not eat kiwi and cucumber at the same time: Cucumbers contain enzymes that destroy vitamin C in food. Therefore, to avoid losing the vitamin C in kiwifruit, you should not eat both at the same time.
- Kiwi and carrots:Kiwi is very rich in vitamin C, while carrots contain ingredients that destroy the vitamin C in kiwi; therefore, eating both at the same time will reduce the original nutritional value.
- Kiwi and crab:Crab contains pentavalent arsenic compounds, which are harmless to the human body, but if combined with the vitamin C in kiwi for a long time, it can cause the body to be poisoned.
- Kiwi and cow's milk: The protein and calcium content in milk is very high. Vitamin C when combined with protein in cow's milk will precipitate, not only affecting absorption but also causing the body to experience uncomfortable symptoms, abdominal pain, and diarrhea. Therefore, you should not consume milk and dairy products right after eating kiwi.
2. People who should avoid eating a lot of kiwi
- People with spleen and stomach issues: It can lead to symptoms of abdominal pain, acid reflux, and heartburn.
- People with diarrhea:Kiwi can promote digestion, thereby making diarrhea worse.
- People suffering from frequent urination:With a large water content and a diuretic effect, eating a lot of kiwi can make you urinate frequently. This is not beneficial for patients suffering from frequent urination.
- People with kidney stones or gallstones: Due to the oxalate content in this fruit, people undergoing treatment for kidney stones or gallstones should avoid consuming it.