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Kiwis may not be the flashiest fruit in the fruit bowl, but thats no reason to overlook them.
Or, perhaps, that two large kiwis have more potassium than an entire (!)
And dont even get us started about the tons of gut-healthy fiber found in a serving of this fruit.
nutritionist, registered dietitian, and the founder of Listen Nutrition
Seriously, the list of kiwi health benefits goes on and on.
What is kiwifruit and where did it come from?
The rest, as they say, is history.
6 kiwi health benefits, according to two registered dietitians
1.
Its incredibly hydrating
The first of the (many!)
kiwi health benefits Ingraham points out is that its incredibly hydrating.
Its helpful for people who are trying to meet their hydration needs, she says.
You still need to drink ample amounts of water throughout the day.
Thats to say, kiwi is a hydration source that will score youextrabonus points.
nutritionist, registered dietitian, and the founder of Listen Nutrition
And lots of it.
The fiber in kiwi means that it canhelp the body maintain good digestion, Ingraham says.
One study in particular linkedeating kiwi to helping with constipation1, she says.
(BTW, theres three grams of fiber per 100-gram serving.)
It helps support the immune system
Want to keep your immunity in tip-top shape?
You may want to reach for kiwis (instead of oranges).
In addition to boosting immunity, vitamin C is also beneficial for wound recovery.
Vitamin C is important for iron absorption and also plays a role in helping wounds heal, Ingraham says.
Want to get the most vitamin C possible?
Research shows that consumingsix to 10 mg of lutein a daycan helpprevent cataractsand age-related macular degeneration.
Kiwi is a small source that can help you hit that target.
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5.
Whats more, studies show thatregular potassium consumption2helps reduce the risk of stroke and coronary heart disease.
Its anti-inflammatory
Both dietitians also point out that kiwi is a good source of antioxidants.
Hence whykiwi and skin carego hand in hand.
Folate is essential for supporting fetal development and reducing the risk of neural tube defects, she says.
There are 26 mirograms of the nutrient per 100-gram serving.
What are the potential risks of eating kiwi?
For the most part, there are minimal risks to be concerned about when consuming kiwi.
However, there is always the chance of being allergic to it.
She also points out that you may want to be wary of consuming too much kiwi in one day.
As such, moderation is key, especially for folks with known food allergies or digestive sensitivities.
On the other hand, Ingraham points out that kiwi may affect blood clotting speed.
3 easy ways to eat more kiwi
Are you in the mood for some juicy kiwi yet?
Although the fruit can be eaten as-is (and its delicious!
(And in case youre curious, its 100-percent okay to eat the seeds.
Hi, fiber!)
Looking for a recipe to get you started?
Trythis kiwi and kale smoothie,made with almond milk and banana.Swoon.
Check outthis recipeto see how to make your own kiwi ice cream at home.
you might also dice kiwi and incorporate it into salsas, too.
The possibilities are endless, fam!
Discover more delicious RD-approved, anti-inflammatory foods to try next:
Chan, Annie-On-On et al.
Increasing dietary fiber intake in terms of kiwifruit improves constipation in Chinese patients.World journal of gastroenterologyvol.
13,35 (2007): 4771-5. doi:10.3748/wjg.v13.i35.4771
Abdel-Aal, El-Sayed M et al.
Dietary sources of lutein and zeaxanthin carotenoids and their role in eye health.Nutrientsvol.
2013, doi:10.3390/nu5041169
Weaver, Connie M. Potassium and health.Advances in nutrition (Bethesda, Md.)vol.
2013, doi:10.3945/an.112.003533
Doherty, Ronan et al.
The Impact of Kiwifruit Consumption on the Sleep and Recovery of Elite Athletes.Nutrientsvol.
2023, doi:10.3390/nu15102274
Duttaroy, Asim K, and Aud Jrgensen.
Effects of kiwi fruit consumption on platelet aggregation and plasma lipids in healthy human volunteers.Plateletsvol.
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