Unlocking the Power of Kiwi: Nutrition Health

There are plenty of juicy, delicious fruits to choose from when you want to satisfy your sweet tooth with a healthy snack. But like some people, you might get into a pattern of adding the same kinds of fruit — perhaps bananas, apples, or oranges — to your grocery cart each week.

If you’re getting bored with the same ol’ same ol’, it’s time to step outside your comfort zone. And if you haven’t already, kiwi is a fruit that’s worth discovering.

What Is Kiwi, and What Should I Know About Its History?

Kiwi is a small fruit, usually smaller than your typical apple or orange. But don’t let its size fool you. Kiwis are packed with a lot of flavor and are an excellent source of nutrition.

Even if you’ve never eaten a kiwi, you can probably pinpoint one in a lineup, with its brown fuzzy skin, brilliant green color, and tiny black seeds.

Also called kiwifruit, Chinese gooseberry, or yang tao, kiwi originated in northern China, where it was mostly eaten for medicinal purposes. It wasn’t until the early 20th century that kiwi spread from China to New Zealand and began being cultivated there

Kiwi is a relatively new fruit crop. New Zealand didn’t start growing the crop commercially until the 1940s, and it wasn’t exported from that country to the United States until the 1950s. In 1959, a New Zealand produce business, finding that the name “Chinese gooseberry” was not attractive to U.S. importers,began calling it kiwifruit, after New Zealand’s national bird.

What’s in This Fuzzy Fruit? Kiwi Nutritional Facts to Know

Here’s the nutritional breakdown for one kiwifruit, about 75 grams (g), according to the U.S. Department of Agriculture

• 44 calories

• 148 milligrams (mg) of potassium, or 3 percent recommended daily value (DV)
• 2 g of dietary fiber, or 7 percent DV
• 0.8 g of protein, or 2 percent DV

• 26 mg of calcium, or 2 percent DV
• 56 mg of vitamin C, or 62 percent DV
• 7 g of sugar
• 1 mg of vitamin E, or 7 percent DV
• 30 micrograms (mcg) of vitamin K, or 25 percent DV
• 12 mg of magnesium, or 3 percent DV
• 3 mcg RAE of vitamin A, or 0.3 percent DV

• 20 mcg of folate, or 5 percent DV

How Good Is Kiwi Fruit for You? A Look at Its Possible Health Benefits

What exactly are the health benefits of kiwi? Here are eight reasons to make kiwi a regular part of your diet.

Improves Respiratory Health

Kiwi contains a good amount of vitamin C, which is a powerful antioxidant and an immune booster. But vitamin C doesn’t only strengthen the immune system, it may also improve breathing and reduce symptoms of asthma.

One study found a link between eating four fresh golden kiwis per day and reduced respiratory tract infection symptoms.

Helps With Digestion and Constipation

Because kiwi is a source of fiber, eating two per day may also help improve digestion and reduce constipation. It can also improve overall bowel function if you suffer from conditions like irritable bowel syndrome or inflammatory bowel disease.

Plays a Role in a Healthy Heart

As a source of potassium, kiwi is an excellent choice if you’re looking for natural ways to help lower high blood pressure (hypertension).

One study found that eating three kiwis a day helped lower individuals’ blood pressure, though you may see improvements with eating fewer — researchers attributed the reduction to a bioactive substance in the fruit. Reducing your blood pressure can decrease the likelihood of a stroke or heart attack.

The dietary fiber in kiwi can also provide heart benefits by lowering your triglycerides. A study found that people who ate two to three kiwis per day had a 15 percent lower triglyceride level compared with those who didn’t eat kiwi.

Promotes Bone Health

The vitamin K in kiwi also promotes healthier, stronger bones. A vitamin K deficiency leads to weaker bones and increases the risk of fractures and bone-related illnesses, such as osteoporosis.

Contains Possible Anti-Cancer Properties

Any type of food that can reduce the risk of cancer needs to be included on your plate. Like many types of fruits, the antioxidants in kiwi help protect your body from free radicals that have been linked to cancer in observational research. The fiber in kiwis also promotes healthy bowel function, which can lower the risk of certain cancers.

Supports Eye Health

Kiwi contains lutein, which research has shown can protect the eyes and decrease the risk of age-related vision loss.

Helps You Get Better-Quality Sleep

Do you have difficulty sleeping? You don’t have to reach for over-the-counter sleep drugs. It may come as a surprise, but kiwifruit contains serotonin, a hormone that can have a sedative effect. Eating two kiwis one hour before bed may help you fall asleep faster and stay asleep longer.

Promotes Healthy Weight Loss

Because kiwi is relatively low in calories (about 44 calories each) and contains some fiber, it’s also a great food if you’re looking to drop excess pounds. You can eat a kiwi if you’re in the mood for something sweet but don’t want to load up on junk foods like cookies, ice cream, or cake.