By: Dana Gardner, MS RD LD/N
With their fuzzy outside and bright interior, kiwis may be small, but they pack an impressive nutrition punch. Filled with vitamin C, fiber, vitamin E, potassium, and antioxidants, this fruit can provide a wide range of health benefits that can have an impact on the entire body.
On average, a kiwi provides about 40 calories, <1 gram of protein, 10 grams of carbohydrates, and 2.5 grams of fiber. In addition, they are lower on the glycemic index so they can be an addition to a meal plan for those managing their blood glucose level.
Health Benefits
Immune Support Because kiwis are a great source of vitamin C, they help to build and maintain a strong immune system. In addition, the vitamin C provided can help in wound healing and protecting cells from oxidative stress.
Digestive Health Kiwis can naturally support digestion and promote bowel regularity due to the fiber it contains. In addition, the fiber may also help protect against colon cancer and decrease inflammation in the gut. Healthcare recommends consuming 2-3 kiwis a day to help support bowel health.
Heart Health The potassium provided in kiwis can help regulate blood pressure and the antioxidants can help lower oxidative stress which can have an impact on heart health. In addition, the fiber provided can help lower LDL cholesterol which can lead to coronary heart disease when found in high levels in the body.
Pregnancy Did you know that kiwis are a great source of folate? That’s right, kiwis can help support a healthy pregnancy as folate contributes to maternal tissue growth and aids in preventing neural tube defects. Getting folate from fresh kiwis is a benefit as often some of the folate in other green leady vegetables can be lost during the cooking process. Also, don’t forget that the skin of kiwis are edible and by eating them you can increase the intake of vitamin D, folate and fiber.
Ways to enjoy
Kiwi Sorbet
Kiwi and Avocado Salsa
Kiwi Panna Cotta
Kiwi Smoothie
Kiwi Cake with Light Cream Cheese Frosting
Refrences
López-Sobaler AM, Aparicio Vizuete A, Ortega Anta RM. Beneficios nutricionales y sanitarios asociados al consumo de kiwi [Nutritional and health benefits associted with kiwifruit consumption]. Nutr Hosp. 2016 Jul 12;33(Suppl 4):340. Spanish. doi: 10.20960/nh.340. PMID: 27571859.
Wu, Z. Y., Chen, J. L., Li, H., Su, K., & Han, Y. W. (2023). Different types of fruit intake and colorectal cancer risk: A meta-analysis of observational studies. World journal of gastroenterology, 29(17), 2679–2700. https://doi.org/10.3748/wjg.v29.i17.2679
Want more?
Check out our previous edition of Food for Thought!
Social media can be a helpful source of health and wellness inspiration, but not all information online is accurate or science-based. Popular trends and “quick fixes” are not always safe or effective. Before following online advice, check trusted sources like healthcare professionals or reputable health organizations. Making informed decisions helps ensure safer and healthier choices.
GATORCARE MEMBER PROGRAM
Schedule a nutrition consultation today!
Incorporating nutrient-dense foods like brown rice and veggies into your diet is a great start to improving your overall health! However, there are certainly additional foods to continue adding to your Neverita for a healthier lifestyle. Make healthy living your season-long strategy and schedule a nutrition consultation today!
