There are various kiwi fruit benefits to your health. For instance, kiwis are rich in vitamins and minerals and they also provide benefits to the overall health of your heart. These are some of the main health benefits of kiwi fruits. Take a more in depth look at the health benefits of kiwi fruit.
What is a Kiwi Fruit?
A kiwi is a small fruits which typically has green flesh, black seeds and an outer covering of skin that is brown and fuzzy. Most people prefer to snack on its sweet, tart flesh, although the outer skin of a kiwi fruit is just as edible. Kiwis are similar in taste to a mix of peach, melon and strawberry or a mix of pineapple and strawberry.
Green kiwi fruit by Benson Kua
Kiwis fruit benefits enable you to eat them as a tasty snack or use in healthy and delicious salads. Alternatively, you could also cook kiwis as an ingredient in your main dish to assist in tenderizing the meat. Just like all other fruits and vegetables, kiwis are best eaten when in season. However, when they are not in season, other ideal nutrient dense options for fruit would be oranges, mangoes and papayas.
Kiwi Fruit Benefits to Your Heart
When you eat two to three kiwi fruits every day, this will help to lower your triglycerides. In addition, this helps reduce your risk for building up plaque in the arteries and heart disease. These kiwi fruit benefits may be attributed to the high levels of Vitamins E and C, as well as flavonoids which the fruit contains.
Kiwi Fruit Nutrition
As some of the most nutrient dense fruits that are commonly available, kiwis contain more vitamin C than oranges. They also contain the second highest quantities of lutein per serving after corn, as well as more potassium than bananas. A medium-sized kiwi fruit with no skin contains:
- 45 calories
- No fat
- 1 g protein
- 3 g fiber.
- 120 % of the DV of vitamin C
- 8 % the Daily Value of folate
- 6 % of the Daily Value of magnesium
- 4 % of the Daily Value of Vitamin A, phosphorus and vitamin B6
- 2 % of the Daily Value of calcium, niacin, iron and riboflavin
- Kiwis are also good sources of potassium, copper and vitamin E