If you're looking for a low-calorie yet nutrient-dense snack, look no further than kiwi. With only 90 calories per 2 medium kiwifruit (148 g) serving, you'll get a whole lot of bang for your buck in terms of nutritional value.
Kiwis are packed with various vitamins and minerals, making them an excellent choice for a healthy snack. In just one serving, you'll get about 100% of your daily recommended value of vitamin C and 5g of fiber, both important for overall health and well-being.
Read on to learn more about the various health benefits of this delicious fruit.
Kiwi is Low in Calories and High in Nutrients
As mentioned, kiwi is a low-calorie fruit that's high in nutrients. This makes it an excellent choice for anyone who wants to snack without packing on the pounds. Kiwis are rich in vitamins, minerals, and antioxidants that are essential for optimal health. They also contain a variety of bioactive compounds that have been shown to reduce inflammation and fight disease. Overall, kiwis are a great addition to any healthy diet.
Kiwi is a Good Source of Fiber
Fiber is an essential nutrient that plays a vital role in digestive health. It helps to promote regularity and prevent constipation. Thankfully, kiwi is an excellent source of fiber, with just two medium fruits providing about 10% of your recommended daily value. But fiber doesn't just benefit your gut health. It's also been linked to a lower risk of heart disease, type 2 diabetes, and certain types of cancer. So if you're looking to get more fiber in your diet, kiwi is an easy and delicious way to do so.
Kiwi is Packed with Vitamin C
Vitamin C is an essential nutrient that plays a crucial role in immune function, skin health, and wound healing. And as mentioned earlier, kiwi is an excellent source of this important vitamin. In fact, just two medium kiwifruits provide about 100% of your daily recommended value of vitamin C. So if you're looking to boost your immune system or maintain healthy skin, kiwi is a great food to add to your diet.
Kiwi Boosts Digestive Health
Kiwis are also excellent for digestive health. Not only are they a good source of fiber, but they also contain enzymes that aid in digestion. These enzymes help to break down proteins, making them easier for your body to absorb. They also help to reduce bloating and other digestive discomfort. So if you're dealing with digestive issues, kiwi is a great food to add to your diet.
Kiwi is Rich in Antioxidants
Antioxidants are compounds that help to protect your cells from damage caused by free radicals. And luckily, kiwis are loaded with antioxidants. In fact, they contain a variety of different antioxidants, including vitamin C, vitamin E, and carotenoids. These compounds help to reduce inflammation and fight disease, making kiwis an excellent addition to any healthy diet.
Kiwi May Help Reduce Inflammation
Inflammation is a natural process that helps your body fight off infections and heal injuries. However, when inflammation becomes chronic, it can contribute to a variety of diseases, including heart disease and cancer. Thankfully, kiwis may help to reduce inflammation in the body. They contain a variety of bioactive compounds that have been shown to have anti-inflammatory properties. So if you're looking to reduce inflammation in your body, consider incorporating kiwi into your diet.
Kiwi May Regulate Blood Sugar Levels
Maintaining healthy blood sugar levels is essential for overall health and well-being. And luckily, kiwis may help to regulate blood sugar levels. They are low on the glycemic index, meaning that they won't cause your blood sugar levels to spike like high-glycemic foods can. Additionally, their fiber content helps to slow the absorption of sugar into the bloodstream. So if you're looking to keep your blood sugar levels in check, kiwi is a great food to include in your diet.
Kiwi May Lower Blood Pressure
High blood pressure is a common condition that can lead to serious health problems, including heart disease and stroke. But thankfully, kiwis may help to lower blood pressure. This is because they contain high levels of potassium, a mineral that is essential for healthy blood pressure levels. Additionally, their high antioxidant content may also play a role in lowering blood pressure. So if you're looking to improve your blood pressure levels naturally, consider incorporating kiwi into your diet.
Kiwi is Good for Respiratory Health
Respiratory illnesses, such as asthma, are common and can be debilitating. But thankfully, kiwis may help to improve respiratory health. They are rich in vitamin C, which has been shown to improve lung function in people with asthma. Additionally, their high antioxidant content may also play a role in reducing inflammation in the respiratory system. So if you're looking to improve your respiratory health, consider adding kiwi to your diet.
Healthy skin is a reflection of overall health and well-being. And luckily, kiwis may help to promote healthy skin. As mentioned earlier, kiwis are rich in vitamin C, which is essential for healthy skin. Additionally, their high antioxidant content may also help to protect your skin from damage caused by free radicals. So if you're looking to improve the health and appearance of your skin, consider incorporating kiwi into your diet.
FAQs about Kiwi
1. How many calories are in a medium-sized kiwifruit?
A medium-sized kiwifruit (148 g) has approximately 90 calories.
2. What are the health benefits of eating kiwifruit?
Kiwifruit is an excellent source of vitamin C, vitamin K, fiber, and potassium. It is also rich in antioxidants, which can help reduce inflammation and protect against chronic diseases like cancer and heart disease.
3. How do you select a ripe kiwifruit?
A ripe kiwifruit should yield to gentle pressure when squeezed. The skin should be smooth and free of bruises or soft spots. Ideally, kiwifruit should be stored at room temperature until it is ripe, then refrigerated to keep it fresh.
4. Can you eat the skin of a kiwifruit?
Yes, the skin of a kiwifruit is edible and contains additional fiber and nutrients. However, some people find it too tough or sour to eat and may prefer to peel the fruit before consuming it.
5. Are there any potential risks of eating kiwifruit?
For most people, kiwifruit is a healthy and safe food to consume. However, some individuals may be allergic to the fruit, which could lead to symptoms like itching, swelling, or difficulty breathing. Additionally, kiwifruit contains oxalates, which may contribute to kidney stone formation in some people.