Kiwis are a delicious and nutritious fruit that can be enjoyed in a variety of ways. They are a good source of vitamins C and K, as well as potassium, dietary fiber, and antioxidants. Kiwis are also low in calories and fat.
Here are 10 of the many health benefits of kiwi fruit:
1. Boosts immunity
Kiwis are a rich source of vitamin C, which is essential for a healthy immune system. Vitamin C helps to produce white blood cells, which fight off infection. One kiwi fruit contains more than 230% of the daily recommended intake of vitamin C.
2. Improves heart health
Kiwis contain potassium, which helps to regulate blood pressure and reduce the risk of heart disease. A study published in the journal Nutrition, Metabolism & Cardiovascular Diseases found that eating three kiwis per day for eight weeks significantly lowered blood pressure in people with prehypertension and stage 1 hypertension.
3. Aids in digestion
Kiwis are a good source of dietary fiber, which helps to keep the digestive system healthy and prevent constipation. One kiwi fruit contains about 3 grams of fiber, or about 12% of the daily recommended intake.
4. Promotes weight loss
Kiwis are low in calories and high in fiber, making them a good choice for people who are trying to lose weight. A study published in the journal Obesity Research & Clinical Practice found that people who ate two kiwis before bed lost more weight and body fat than those who did not eat kiwis.
5. Protects eye health
Kiwis contain vitamin A, which is important for vision health. Vitamin A helps to protect the cornea and prevent night blindness. A study published in the journal Investigative Ophthalmology & Visual Science found that eating kiwis regularly may help to reduce the risk of age-related macular degeneration, a leading cause of blindness in older adults.
6. Relieves stress
Kiwis contain magnesium, which helps to relax the muscles and reduce stress. A study published in the journal Magnesium Research found that taking magnesium supplements helped to reduce stress and anxiety levels in people with chronic fatigue syndrome.
7. Reduces inflammation
Kiwis contain antioxidants, which help to protect the body from damage caused by free radicals. Free radicals are unstable molecules that can damage cells and contribute to inflammation. A study published in the journal Food & Function found that eating kiwis can help to reduce inflammation and improve antioxidant status.
8. Promotes healthy skin
Kiwis contain vitamin C, which is essential for the production of collagen. Collagen is a protein that helps to keep the skin firm and elastic. A study published in the journal Dermatology and Therapy found that eating kiwis can help to improve skin elasticity and reduce the appearance of wrinkles.
9. Protects against cancer
Kiwis contain antioxidants, which can help to protect the body from cancer. Antioxidants help to scavenge free radicals, which can damage DNA and lead to cancer. A study published in the journal Asian Pacific Journal of Cancer Prevention found that eating kiwis regularly may help to reduce the risk of colorectal cancer.
10. Supports bone health
Kiwis contain vitamin K, which is important for bone health. Vitamin K helps to produce osteocalcin, a protein that helps to strengthen bones. A study published in the journal Osteoporosis International found that eating kiwis regularly may help to reduce the risk of osteoporosis in women.
How to eat kiwis
Kiwis can be eaten fresh, cooked, or dried. To eat a fresh kiwi, simply cut it in half and scoop out the flesh with a spoon. Kiwis can also be peeled and sliced, diced, or chopped.
Kiwis can be added to smoothies, yogurt, oatmeal, cereal, and salads. They can also be used in baking, such as in muffins, pies, and cakes.
Tips for choosing and storing kiwis
When choosing kiwis, look for fruits that are firm and have a bright green skin. Avoid kiwis that are soft or have bruises.
Kiwis can be stored at room temperature for up to a week. For longer storage, kiwis can be refrigerated for up to two weeks.
Kiwis are a delicious and nutritious fruit that can be enjoyed in a variety of ways. They offer a number of health benefits, including boosting immunity, improving heart health, aiding in digestion, promoting weight loss, protecting eye health, relieving stress, reducing inflammation, promoting healthy skin, protecting against cancer, and supporting bone health.