Kiwifruit: Nutrition Facts and Health Perks Revealed
In the world of superfoods, kiwifruit stands out as a powerhouse of nutrition and health benefits. This fuzzy, green delight is not only delicious but also packs a punch when it comes to promoting overall wellbeing.
The Environmental Working Group has recognised kiwifruit as one of the cleanest produce options, featuring on their 2019 Clean Fifteen list of foods least likely to contain pesticides. This makes kiwis an excellent choice for those seeking to reduce their exposure to harmful chemicals in their diet.
Beyond its clean status, kiwifruit boasts a wealth of nutrients that contribute to a variety of health advantages. For instance, one kiwi provides approximately 64 milligrams of vitamin C, representing 71-85% of an adult's daily requirement. This vitamin C content not only supports the immune system but also helps maintain healthy skin and may aid in protecting the skin from sun damage.
Kiwifruit is also a rich source of potassium, with one kiwi containing nearly 5% of an adult's daily potassium requirement. This essential mineral plays a crucial role in managing blood pressure by relaxing blood vessels, thus reducing the risk of hypertension. Moreover, a high potassium intake, as found in kiwis, may help prevent kidney stones from forming.
Another key benefit of kiwifruit is its fibre content. One kiwi provides 2.1 grams of fibre, representing 6-9% of an adult's daily requirement. This fibre may lower the risk of developing cardiovascular disease, as well as aid in digestion and promote feelings of fullness.
Kiwifruit is also a fantastic source of antioxidants, including carotenoids, polyphenols, anthocyanins, and flavonoids. These antioxidants are known for their anti-inflammatory and disease-protective effects, helping to remove free radicals from the body and reduce oxidative stress and potential cell damage.
During pregnancy, kiwifruit is particularly important due to its high folate content. Women are advised to take additional folate to protect the fetus from developmental problems, and one kiwi provides around 17.2 mcg of folate, or just over 4% of an adult's daily requirement.
Interestingly, kiwifruit is named after the New Zealand national bird, and was introduced to the country in 1904. Today, kiwi products are available fresh, dried, or as juice, and various kiwi products can be purchased online.
Research suggests that eating kiwis may improve sleep quality in adults with sleep problems, according to a 2011 study. Additionally, kiwifruit contains proteins such as kiwellin and kissper, which may have anti-inflammatory properties.
In conclusion, kiwifruit is a nutritious and versatile superfood that offers a range of health benefits. Its antioxidant content, fibre, and essential nutrients make it an excellent addition to any diet, and its delicious taste ensures that it's a pleasure to eat. Whether fresh, dried, or juiced, kiwifruit is a worthy choice for those seeking to improve their health and wellbeing.
- The Environmental Working Group includes kiwifruit in their 2019 Clean Fifteen list, making it an excellent choice for people avoiding pesticides.
- One kiwi provides 64 milligrams of vitamin C, which supports the immune system, healthy skin, and potentially offers sun protection.
- Kiwifruit is a rich source of potassium, helping manage blood pressure, lowering hypertension risk, and preventing kidney stones.
- Its fiber content in one kiwi can lower the risk of developing cardiovascular disease, aid in digestion, and promote feelings of fullness.
- Kiwifruit is also a fantastic source of antioxidants, which have anti-inflammatory and disease-protective effects.
- During pregnancy, kiwifruit's high folate content is essential, helping to protect the fetus from developmental problems.
- Kiwifruit was introduced to New Zealand in 1904 and can be found today in various forms as fresh, dried, or juice products.
- A 2011 study suggests that eating kiwis may improve sleep quality in adults with sleep problems.
- Kiwifruit's potential health benefits include its antioxidant content, fiber, essential nutrients, and its ability to improve health and wellbeing in various medical-conditions such as obesity, asthma, ulcerative colitis (Crohn's disease, psoriatic arthritis), bipolar, predictive cancer, fitness-and-exercise, skin-care, and nutrition.
