We are talking about kiwi nutrition. If you’re wondering what makes this fuzzy, brown-skinned fruit a nutritional superstar, you’ve come to the right place. We peel back the layers and dive into the wonders of kiwi nutrition.

Kiwi Nutritional Profile

Each bite of a kiwi is packed with an amazing array of nutrients. Kiwis are rich in vitamins and minerals, including vitamin C, vitamin E, vitamin K and potassium. They are also an excellent source of dietary fiber and contain a small amount of protein. The nutrition information is provided by the USDA

Each medium-sized kiwi, approximately 75 grams, offers:

• Calories: 48
• Water: 62.9 grams
• Protein: 0.795 grams
• Fat: 0.33 grams
• Carbohydrates: 10.5 grams
• Fiber: 2.25 grams
• Sugar: 6.74 grams
• Sodium: 3.75 mg
• Potassium: 148 mg
• Calcium: 26.2 mg
• Vitamin A: 3 mcg
• Vitamin C: 56 mg

One medium-sized kiwi meets half of your daily vitamin C needs. This vitamin is a powerful antioxidant. The dietary fiber in kiwi fruit is essential for a healthy digestive system.

Vitamin E, another antioxidant found in kiwi fruit. Vitamin K is essential for bone health and blood clotting. Unlike many other fruits, kiwi is a good source of these two essential vitamins.

Kiwis are also rich in potassium, a mineral that helps maintain fluid balance, aids in muscle function and keeps the heart beating properly.

Health Benefits

Immune System

Due to its high vitamin C content, kiwi fruit helps fight diseases and boosts overall immunity. If you’re feeling unwell, consider adding kiwi fruit to your diet to boost your natural immunity.

Heart Health

Kiwis are rich in antioxidants such as vitamin E, which is known to reduce the risk of heart disease by fighting oxidative stress. In addition, kiwi fruit is high in potassium, which maintains a healthy balance of electrolytes and helps regulate heart function.

Digestive Aid

The dietary fiber in kiwi makes it a fantastic aid for digestion. Regular consumption of this fiber-rich fruit can help prevent constipation and promote a healthy gut. Kiwi also contains an enzyme called actinidin that aids in protein digestion.

Weight Management

The health benefits of kiwi nutrition also extend to weight management. Kiwis are low in calories but high in fiber, which can keep you feeling full longer and reduce the likelihood of overeating.

Eye Health

Did you know kiwis are a source of lutein and zeaxanthin, two compounds that are believed to protect against certain age-related eye disorders? Incorporating kiwi in your diet can contribute to maintaining good eye health.

Skin Health

Kiwi fruit is rich in vitamin C, which helps promote collagen production for healthy, youthful skin. The antioxidants in kiwi also fight free radicals that damage skin.

Potential Risks

Allergies

The most common disadvantage of consuming kiwi fruit is the possibility of allergic reactions. Symptoms range from mild (tingling in the mouth and lips) to severe (trouble breathing or allergic reaction). If you’ve ever had such a reaction, or have a known allergy to latex or certain other fruits, it’s wise to be cautious around kiwis or avoid them altogether.

Digestive Discomfort

While the high fiber content in kiwis is generally good for digestion, eating too much may cause digestive discomfort such as bloating, gas or diarrhea.

Interaction with Blood Thinners

Kiwis are rich in vitamin K, a nutrient that helps blood clot. If you are taking blood-thinning medications such as warfarin, eating large amounts of kiwi fruit may interfere with your medication.

Oral Irritation

Some people may experience oral irritation or ulcers due to the kiwi enzymes contained in kiwi fruits. The effects are usually mild and go away on their own, but if you notice ongoing discomfort, it’s best to limit or avoid eating kiwi fruit.

Fun Facts

Fact 1: A Vitamin C Champion

While oranges are often the first fruit associated with vitamin C, a kiwi actually contains more of this essential vitamin than an orange. In fact, just one kiwi can meet half of your daily requirement for vitamin C!

Fact 2: The Kiwi Bird Connection

The kiwi fruit is named after the kiwi bird, not because they taste the same, but because both are small, brown, and fuzzy. Just as the bird is a national symbol for New Zealand, the fruit has become a symbol of the country’s horticulture.

Fact 3: Kiwi – the Sleep Inducer?

Eating kiwi fruit may help improve sleep quality. This may be due to its high antioxidant levels and serotonin content. So if you have trouble sleeping, you might want to try eating a kiwi before bed.

Fact 4: A Fruit for All Seasons

Unlike some fruits that have specific growing seasons, kiwis are available year-round. This is because many varieties of kiwi are grown in different parts of the world, ensuring a stable supply.

Fact 5: Kiwi’s Green Secret: Chlorophyll

Ever wondered why the flesh of a kiwi is green? It’s because of chlorophyll. Unlike most fruits, kiwi retains its green color even after ripening because of its unique genetic makeup that prevents the degradation of chlorophyll.