June 1, 2023 - Shelly Jones
Updated Version - July 28, 2023
Are you ready to meet the unsung hero of the fruit world? A nutritional powerhouse that hails from the land of China, yet lovingly adopted and popularized by New Zealand. Yes, you guessed it right – we are talking about Kiwis! This tiny fruit is a miracle of nature, packed with vitamins, antioxidants and a sweet-tart flavour. Are you ready for an adventure in the world of Kiwi? Let's start this amazing journey!
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Kiwi is a rich source of several antioxidants. It has a high concentration of Vitamin C. It is a rich source of several carotenoids, including lutein and zeaxanthin. It also includes flavonoids, such as quercetin and catechin, acclaimed for their robust antioxidant properties. Kiwi has phenolic compounds such as ferulic acid, which significantly contribute to the antioxidant activity of kiwi.
Kiwifruit is packed with a range of antioxidants Some of these key antioxidants include:
Kiwi is particularly high in vitamin C, a well-known antioxidant that protects cells from damage by neutralizing free radicals. It also plays a critical role in maintaining the health of body cells and tissues.
This fat-soluble antioxidant helps to maintain the integrity of cell membranes by protecting them from oxidative damage by free radicals.
Kiwi contains several carotenoids, including lutein and zeaxanthin. These plant pigments are powerful antioxidants that reduce the risk of chronic diseases, including some cancers.
Kiwi also contains flavonoids, including quercetin and catechin, which are known for their antioxidant properties.
Phenolic compounds such as ferulic acid also contribute to the antioxidant activity of kiwi.
Although not an antioxidant itself, the enzyme actinidin in kiwi can aid in the digestion and absorption of other antioxidant-rich foods, thereby enhancing the availability of antioxidants from the diet.
Kiwi is a great source of antioxidants such as vitamin C and vitamin E, and dietary fiber, which are important for maintaining heart health. The high potassium content in kiwi supports healthy blood pressure levels while reducing the risk of high blood pressure. In addition, the fiber present in kiwi helps in lowering LDL or bad cholesterol, thereby reducing the risk of heart disease. Studies have shown that eating 2 to 3 kiwis per day can significantly reduce the risk of blood clots and lower triglycerides in the blood.
Kiwi contains a natural enzyme called actinidin, which aids in the digestion of proteins and reduces symptoms of digestive disorders such as bloating and constipation. The high fiber content in kiwi contributes to good digestive health by aiding in regular bowel movements.
Kiwi is rich in vitamin C, which is known for its immune-boosting properties. Regular consumption of kiwi can help reduce the symptoms of asthma and other respiratory diseases. Studies have shown that children who regularly consume kiwi have less asthma-related symptoms such as wheezing and shortness of breath.
Kiwis are packed with lutein and zeaxanthin, two types of antioxidants that are especially beneficial for eye health. These antioxidants help protect the eyes from damage caused by free radicals and delay the progression of age-related macular degeneration and cataracts.
Due to its high concentration of vitamin C and vitamin E along with other antioxidants, kiwi boosts the immune system and helps fight infections. Kiwi is also rich in folate, which is essential for cell growth and reproduction, thereby increasing the body's ability to fight diseases.
Studies have shown that the unique combination of antioxidants in kiwi fruit helps protect cell DNA from oxidative damage, which can contribute to cancer development. Kiwi is rich in vitamin C, a powerful antioxidant that protects the body's cells from damage caused by free radicals, which are known to be risk factors for the development of cancer. Kiwi naturally has anti-inflammatory properties that reduce the risk of inflammation-related diseases, including cancer.
Kiwi is low in calories and high in dietary fiber, making it an ideal snack for those trying to lose weight or maintain a healthy weight. Fiber increases the feeling of fullness, which helps control appetite and prevent overeating.
The rich amount of vitamin C in kiwi plays an important role in the production of collagen, a protein that maintains skin's elasticity and prevents premature ageing. The antioxidants present in kiwi also protect the skin from harmful UV radiation, oxidative stress and inflammation.
Kiwi contains a considerable amount of serotonin, a hormone that helps regulate sleep cycles. A study conducted on adults with sleep problems found that consuming kiwi regularly could help improve sleep onset, duration, and efficiency. The antioxidants and serotonin in kiwi are thought to affect sleep-inducing receptors and modulate sleep patterns. Studies have shown that consuming two kiwis one hour before bed for four weeks can improve sleep onset, duration, and efficiency.
Kiwi contains a good amount of vitamin K, which is an essential nutrient for bone health. Vitamin K plays an important role in calcium absorption, bone formation and preventing bone loss, thereby reducing the risk of osteoporosis.
Kiwi can be eaten as a whole fruit, just like an apple. The skin is completely edible and is actually rich in fiber and vitamin C. However, the skin may be a bit too tart for some people's taste. If you want, you can cut the kiwi in half and scoop out the pulp with a spoon.
You can peel the kiwi with a paring knife and slice it into rounds. These slices can be added to a fruit salad, used as a topping for yogurt or cereal, or eaten on their own as a snack.
Kiwi can be blended into smoothies. Its sweet-tart flavor pairs well with a variety of fruits, like strawberries, bananas, and oranges. You can also blend kiwi into a puree to use in sauces, dressings, or desserts.
Kiwi adds a refreshing, tart flavor to green salads. You can also combine it with other fruits to make a sweet fruit salad.
Each kiwifruit contains hundreds of tiny black seeds that are edible and packed with nutrients. Many people peel the skin off the kiwi fruit before eating it, but the skin is actually completely edible, and is high in fiber and vitamin C.