Kiwis are not only delicious but also packed with important nutrients that can benefit your overall health. They are a rich source of vitamin C, fiber, antioxidants, and potassium. These nutrients have various health benefits such as boosting immunity, improving gut health, enhancing skin health, and promoting heart health. Despite their sweetness, kiwis are lower on the glycemic index compared to many other fruits, making them a great choice 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. Along with essential vitamins and minerals, kiwis offer a range of health benefits that can improve various aspects of your well-being. The antioxidants in kiwi, including vitamin C and vitamin E, can help fight against free radical damage that can lead to diseases such as cancer, heart disease, and inflammation. Kiwis are also beneficial for skin health, eye health, bone health, and heart health due to their nutrient content.
Kiwis are a great source of gut-healthy fiber, with each fruit containing 2 grams. This can help you reach the recommended daily intake of fiber, which is between 25 to 38 grams. Additionally, the serotonin content in kiwis may aid in better sleep, making them a good option for bedtime snacks. While the fuzzy skin of kiwis can be eaten, some may find it unappealing and opt to only eat the flesh. Those with pollen-food allergy syndrome or latex allergies should be cautious with kiwis, as they may experience allergic reactions due to cross-reactivity with proteins found in certain plants.
There are various ways to enjoy kiwis in your meals. They can be added to salsa, poke bowls, yogurt parfaits, smoothies, and smoothie popsicles. Kiwi can also be used as a natural meat tenderizer due to the enzyme actinidin it contains. This enzyme helps break down proteins, making it a great addition to marinades for meat dishes. Overall, incorporating kiwis into your diet can be a tasty and nutritious way to boost your health and well-being.
