Anyone looking for the benefits of kiwi fruit is surprised by the amount of health benefits it offers. That’s because this exotic and peculiar-looking fruit – furry on the outside – concentrates, in its pulp and rind, countless nutrients that can work true miracles, starting with the quality of sleep.
Kiwi fruit is an important ally of the human diet. Its high concentration of fiber allows it to act as an intestinal regulator. It also fights high blood pressure , as it has good amounts of mineral salts, especially potassium. In addition, it is a food rich in vitamins, especially vitamin C, presenting twice this nutrient in relation to oranges. ( 1 )
Another advantage is that the sour flavor of the fruit makes it easy to adapt to food, and can be consumed fresh or in salads, caipirinhas, juices and desserts.
Among the main components of kiwi, vitamin C stands out from the others for being abundant in the fruit, which gives it an expressive antioxidant potential. This property reduces the risk of cancerous, circulatory, inflammation and brain dysfunctions. ( 1 )
According to nutritionist Luis Braz, this is an excellent fruit for strengthening the immune system as it is rich in vitamin C. “When the body’s defenses are in good condition, we are more resistant to the emergence of infections or inflammatory processes,” he explained.
Another positive aspect mentioned by the professional was the presence of fibers . “It is necessary to emphasize that due to the good amount of fiber present in the fruit, it is possible that they contribute to a good state of health, since when there is a balanced intestinal activity, this is reflected in a good physical condition”, pointed out Braz.
Learn more about some of the main benefits of kiwi fruit for the health of the body:
good for the heart
The composition rich in potassium is the protagonist in the fight against cardiovascular diseases. “Potassium exists in good amounts in this fruit, which makes it an excellent food for improving heart health, as it acts with a diuretic effect , contributing to the reduction of body fluid retention , consequently generating a positive effect on blood pressure balance making the heart wear out less”, said Luis Braz.
Thus, consuming the fruit can prevent the appearance, or the advance, of classic heart diseases, such as: atherosclerosis, cardiomyopathy, arrhythmia, cardiac failure and arrest, and infarction, to name a few. ( 2 )
Controls high blood pressure
The presence of mineral elements, such as calcium, magnesium, iron and especially potassium, helps to balance blood pressure, as it has a beneficial effect on vessel tone, contributing to the reduction of blood pressure. ( 2 )
The kiwi, for having reasonable amounts of soluble fiber and pectin, also helps to control the levels of cholesterol in the blood, preventing clogging of the arteries and, thus, hypertension . This condition is linked to the triggering of various heart diseases.
Improves sleep quality
Its continued use can combat insomnia and make sleep better and longer. And that’s for a reason. According to Aylla Barros Ramos, clinical and sports nutritionist, consuming it can improve the quality of your rest. “Kiwi fruit is rich in magnesium, vitamin b6 and potassium. These nutrients help in muscle relaxation and in the production of melatonin, essential for a good night’s rest”, he pointed out.
Melatonin is known as the sleep hormone, as it is responsible for increasing sleepiness and for its quality and duration. A deficiency of this hormone causes everything from sleep disturbances to health problems, including increased risks for depression, obesity and diabetes.
Favors intestinal health
Also according to Aylla Barros, due to the large amount of fiber, the kiwi has become a true ally for the health of the intestines. “It is indicated to improve intestinal transit , including in cases of irritable bowel syndrome”, he emphasized. This syndrome, or IBS, is characterized by a hypersensitivity of the digestive tract that generates a variety of symptoms.
He manages to act in a way to alleviate these discomforts or even eliminate them. “Kiwi fruit has an interesting amount of fiber to balance intestinal transit, and this is essential for people with IBS since, those who suffer from this problem, at times may have diarrhea, at other times they may suffer from constipation, and consumption this fruit contributes to the balance” stressed Luis Braz.
The action of fibers in the digestive process is slower because, unlike other nutrients, they are not digested in the gastrointestinal system. Fibers are only fermented in the large intestine. This reduces glucose absorption and increases the time for nutrient absorption in the small intestine, as well as helping the proliferation of beneficial bacteria and increasing fecal volume.
Another very advantageous point is the presence of an enzyme called actinidin. This substance has an effect similar to that of papain from papaya and bromelain from pineapple, since they are responsible for helping in the process of food digestion, breaking down proteins. ( 2 )
helps to lose weight
100 grams of kiwi has little more than 50 calories, being very suitable for diets with the purpose of weight loss. Furthermore, because it contains fiber, it gives more satiety to the body, avoiding pinching between meals. These same fibers improve intestinal transit, releasing toxins and enabling the body to function better.
Can people with diabetes eat kiwi fruit?
Yes, this is what the nutritionist guarantees. “Kiwi fruit has a low glycemic index – which is the ability to raise sugar in the bloodstream – and doesn’t affect blood glucose much. In addition, the good amount of fiber it has plays an important role in controlling the absorption of sugar particles from other foods eaten by the diabetic”, highlighted Luis Braz.
The fruit has high nutritional value, containing high levels of vitamin C, potassium, calcium and other minerals.
|100 gram serving||Amount per serving|
|Energetic value||51 Kcal|
|C vitamin||70,8 mg|
* Daily reference values based on a 2000kcal or 8400kj diet. Your daily values can be higher or lower depending on your energy needs. Data taken from TACO, revised and expanded edition. ( 3 )
Best way to eat kiwi fruit
Kiwi fruit can compose numerous recipes, and can be included in the family menu in the form of salads, juices, desserts and fresh .
- Eat with the peel. Sanitize the fruit well and eat it like an apple.
- Cut the fruit in half and use a spoon to remove the pulp. The shell will work with a bowl.
- Peel the fruit and cut it into slices or cubes. You can add flaxseed , chia , or other cereal.
This recipe can be consumed on its own or with bread and cookies.
- 5 kiwis, peeled and chopped
- 130 g of sugar
- Juice of half a lemon .
In a pan , place the ingredients and stir. Let it sit for 1 hour. Heat until you reach the desired consistency. Store in refrigerator.
One of the ways to consume kiwi fruit and enjoy its properties is through the juice. This is a practical, simple way that can be used as a snack.
- 3 medium kiwis
- 1 cup (250 ml) of water
- Ice and sugar demerara to taste.
Peel the kiwi fruit and then blend in a blender with water for about 1 minute. Then sweeten and add the ice cubes.
The traditional caipirinha is made with lemon, but the kiwi and its slightly acidic sweet flavor have been gaining space in the production of the drink in a more sophisticated version.
- 4 to 5 pieces of kiwi
- 2 tablespoons of sugar
- 50 ml of alcoholic drink
- 4 ice cubes.
Peel the kiwi fruit and cut into strips. Put them in a glass, together with the sugar, and mace the fruits. Finally, add the alcoholic drink and ice, stir and siva. To make the drink more refreshing, bet on the mint leaves .
How many to eat a day?
The indication is to eat a fruit like this a day. Excessive consumption can cause intestinal discomfort, since it has an expressive amount of fiber that, too much, can result in constipation.
The kiwi peel has more fiber and antioxidants than the pulp. In this way, it can be consumed pure, together with the pulp, as we do with the apple. However, it is worth remembering to thoroughly sanitize the entire surface. Oh, and if the hairs on the skin are strange when biting or chewing, try washing them under running water, rubbing gently so as not to crush the fruit. This method does not remove all the hairs, but smooths them out.
How to peel?
To peel the kiwi you can use a knife with a saw, as it gives greater grip. You can also separate the pulp from the skin with a spoon. First cut the ends of the fruit, then, with a tablespoon, insert it between the skin and the pulp, leaving as close to the skin as possible and then turn the spoon.
The literature did not present any contraindication in relation to this fruit, and it can be consumed by all audiences, from the youngest to the seniors.
The yellow, or gold, kiwi is the newest darling of fitness bloggers. In addition to being softer, this version is less caloric and has twice the vitamin C of the green version.
The kiwi, which receives the scientific name of Actinidia Delicious , is recognized for being a brown, round and hairy fruit. Its pulp is green in color with several black seeds in the center. It is soft and weighs around 120 g. It is refreshing and has an intense sweet and acidic taste. ( 1 )
The kiwi tree, or kiwi tree, has fleshy roots, flexible stalks and branches that can reach 6 to 8 meters in a year. ( 4 )
This exotic fruit is of Chinese origin. However, it only started to be commercially cultivated in New Zealand. Even this country is the world’s largest producer of the fruit, followed by Italy, China and Chile.
In Brazil, it is cultivated in the states of São Paulo, Rio Grande do Sul, Santa Catarina, Paraná, Minas Gerais and the mountains of Espírito Santo. ( 1 )
For a long time the fruit was called Chinese gooseberry. But New Zealanders changed their name in homage to New Zealand’s symbol bird, the kiwi. ( 4 )