Are Kiwi Fruits Good For You?

How much Vitamin C is in a Kiwi Fruit?

Kiwi contains abundant amounts of Vitamin C, which stimulates the body’s immune response. In fact, the kiwifruit contains roughly 230% of the daily recommended intake of Vitamin C. This bold fruit provides a burst of immune-boosting nutrients in every bite. 

Just one serving of kiwifruit provides a whopping 117% of the daily value of vitamin C and 21% of dietary fibre.

The kiwi fruit contains 161.3 mg vitamin C per 100 g—almost three times the amount found in oranges and strawberries on an edible flesh weight basis.

Is kiwi fruit a superfood?

This elevated vitamin C content has accorded the kiwi its esteemed designation as a ‘superfood’. Vitamin C acts as a potent antioxidant, instrumental in combating oxidative damage induced by free radicals. These free radicals are not only external, originating from contaminants like cigarette smoke and environmental pollutants, but they are also internally produced by the body during metabolic processes.

Kiwi fruits contain twice the Vitamin C of Oranges.

According to dietary recommendations, the average adult requires approximately 40mg of vitamin C daily. Remarkably, this requisite amount can be fulfilled by consuming merely one kiwifruit. Moreover, it is worth noting that certain substances can impede the absorption of vitamin C. One such compound is caffeine. Hence, to maximise the absorption and derive the full benefits of vitamin C, it would be advisable to delay the intake of caffeinated beverages, such as coffee, until after the consumption of kiwifruits.

Fun Facts About Kiwis

1. Botanically, kiwis are classified as berries and there are 60 different species worldwide.

2. The most popular type of A. deliciosa kiwi is the Hayward kiwi, a green kiwi named after a man named Hayward Wright, who popularized kiwis in New Zealand in the 1920s

3. Kiwis also contain polyphenol compounds, like caffeic acid and chlorogenic acid, which exert anti-inflammatory effects in the gut and throughout the body

4. A kiwi fruit has twice the amount of antioxidants compared to an apple.

5. Kiwis contain the same amount of potassium as a banana which can help to lower blood pressure. They also have twice the amount of vitamin E as an avocado yet contain 60% less calories.

6. They used to be called Chinese Gooseberry’s until 1959 before New Zealand growers renamed them due to their fuzzy, hairy resemblance to the native ground dwelling bird, the Kiwi.

7. Eating a couple of kiwi fruit before bedtime can aid a more restful sleep.

8. Kiwis are abundant in the antioxidant vitamin E, renowned for enhancing skin elasticity and guarding against early skin aging.

9. A kiwi fruit has 45 to 50 calories depending on the size. To give you some comparison, a Mars bar has 230 calories and a standard 25g pack of Cheese & Onion crisps has 129 calories.

10. Unlike other sweet fruits, kiwis are low on the glycaemic index (52 to be precise), which means they’ll keep your insulin levels down and prevent a sugar rush. Perfect for those suffering with type 1 or type 2 diabetes.

Can you eat the hairy flesh of a kiwi fruit?

The skin of most varieties of kiwi should be peeled off before you eat them. However, some people like to eat the skin of golden or yellow kiwi varieties because the skin is softer than the skin of green kiwis, probably worth washing it first.

Nutritional Content of a Kiwi Fruit:

  • Calories: 64
  • Carbs: 14 grams
  • Fiber: 3 grams
  • Fat: 0.44 grams
  • Protein: 1 gram
  • Vitamin C: 83% of the Recommended Daily Value (RDV)
  • Vitamin E: 9% of the RDV
  • Vitamin K: 34% of the RDV
  • Folate: 7% of the RDV
  • Copper: 15% of the RDV
  • Potassium: 4% of the RDV
  • Magnesium: 4% of the RDV

Should You Put Kiwi Fruit in the Fridge?
Yes. Kiwi fruit will keep for 14 to 21 days in the fridge, especially if kept in a bag or the veggie draw. This is because moisture is key and you need to try to not let it dry out. So, yes, keeping kiwi fruit in a fridge is perfectly fine, in fact recommended but don’t put a kiwi fruit in the freezer.

Are kiwi fruits good for bone health?

Kiwifruits are noteworthy nutritional powerhouses, particularly in terms of their vitamin K content. Vitamin K is an essential nutrient that plays a pivotal role in maintaining optimal bone health. To provide a quantifiable perspective: a single kiwifruit accounts for approximately 31% of the daily recommended intake of vitamin K, meaning it delivers nearly a third of the required daily value.

Furthermore, a deficiency in vitamin K has been linked to an increased risk of fractures, such as hip injuries. As individuals age, the emphasis on preserving bone health becomes increasingly critical, and kiwifruits serve as a significant dietary contributor in this aspect.

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