Kiwi Fruit 101: Nutrition and Health Benefits

Kiwi fruit, also known as Chinese gooseberry is rich in nutrients and very low in calories. The health benefits of kiwi may include the production of collagen, the promotion of a healthy heart, and kidney stone prevention.

Description of Kiwi Fruit

Kiwi, also known as Chinese gooseberry is an edible berry belonging to the Actinidia genus. Kiwi fruit is scientifically called Actinidia deliciosa and it is oval-shaped, 2-3 inches in length, and 4.5 to 5.5 cm in diameter.

Kiwi fruits are native to eastern China and their first production dates back to the 12th century. It was during the 20th Century that kiwi fruit production expanded into a commercial scale.

Types of kiwi fruit

In general, there are three types of kiwifruit. Among these three types, fuzzy kiwifruit or grocery store kiwifruit is most commonly consumed.

The following are the three types;

  • Grocery store / Fuzzy kiwifruit (Actinidia deliciosa)
  • Hardy kiwifruit (Actinidia arguta)
  • Super-hardy kiwifruit (Actinidia kolomikta)

Scientific classification of Kiwifruit

  • Kingdom: Plantae
  • Order: Ericales
  • Family: Actinidiaceae
  • Genus: Actinidia
  • Species: A. deliciosa
  • Scientific Name: Actinidia deliciosa

Kiwi fruit farming

Kiwi can be grown on various types of soil which ranges from 1000 m to 2500 m elevations. Female kiwi plants bear fruit, but only when pollinated by a male plant. Pitching posts are recommended to support the vast fruiting area in the form of a canopy and provide access to the fruit easily.

Nutritional value of Kiwifruit

Kiwi is a nutrient-dense fruit rich in vitamin C and dietary fiber. Kiwi is also loaded with essential antioxidants packed with vitamins and minerals to provide you a nutritional boost.

Based on the USDA database, the following nutrients and minerals are present in 100 grams of kiwi fruit.

  • Carbohydrates: 14.6 g
  • Dietary fiber: 3 g
  • Protein: 1.14 g
  • Vitamin C: 92.7 mg
  • Vitamin E: 1.46 mg
  • Calcium: 34 mg
  • Iron: 0.31 mg
  • Water: 83 g

How many Kiwi should I eat a day?

According to nutritionists, the consumption of one kiwi fruit to three kiwis a day is enough for most people to get the boost of nutrients and gain optimal benefits from the fruit.

How to eat kiwi fruit?

As similar to many other fruits, kiwi fruits can also be eaten raw and fresh, squeezed into juice, used in baked products, and used as a garnish. According to indigenous knowledge, kiwi fruits are used as medicine to treat women for recovery from childbirth.

When should you eat kiwi fruit?

It is recommended that you eat kiwi fruits in the morning where the contribution of vitamin C will be maximum for your body and energy metabolism will be perfect to reduce your tiredness and fatigue the whole day.

What are the benefits of kiwi fruit?

Kiwifruit helps in cleansing body toxins, and regular intake of Kiwi will help you achieve an optimal health condition. Kiwifruit offers more than adequate vitamins and nutrients to our system.

In my previous article, we have talked about 8 impressive health benefits of kiwi. Now let’s learn how eating Kiwi fruits can aid overall human health.

1. Helps in proper digestion

Kiwi fruit can help in improving digestion and maintain a healthy gut. It can also help in reducing digestion-related ailments such as constipation and gas.

As per a study, Kiwi fruit contains a proteolytic enzyme called Actinidin which helps in breaking down protein and facilitates food passage through the digestive tract.

Kiwi also stimulates probiotic bacteria in the colon, making the good bacteria thrive in your gut. After indulging in a heavy meal, try eating this fruit as it has been known to overcome the feeling of over completeness and discomfort.

2. Improves skin health

Kiwi fruit is good for your skin.

It is rich in vitamin C, one of the best vitamins that work wonders for your skin. Adding kiwi to your diet plan can help you promote skin health and also keeps it hydrated.

3. Boost immune system

Many people know that oranges contain high vitamin C, but kiwi fruit (2 small kiwis) has even more vitamin C than a medium-size orange. Since your body cannot make vitamin C, it is essential to get enough of this nutrient through food to protect the body from harmful pathogens and boost your immune system.

4 Lowers blood pressure

Potassium is one of the vital nutrients found in kiwi fruit.

Potassium is a mineral that helps in lowering blood pressure (BP). Sodium, a mineral present in salt, has the property of constricting your blood vessel walls, and in doing so, it ends up increasing your blood pressure.

Since most of the food items you consume contain an adequate amount of salt, you must include some fruits rich in potassium (such as kiwi) into your diet.

5. Bits of help in weight loss naturally

Because of an actinide enzyme, kiwi helps in the digestion of proteins and breaking fat molecules, which ultimately helps in easing bowel movement.

Healthy smoothies are no less than a meal and can keep you satisfied for a longer duration of time, ultimately losing weight. To make it even healthier, you can prepare it with almond milk and garnish it with some crushed roasted almonds.