Compared to more popular fruits like berries, applesand bananas: Kiwis probably won’t be high on your list of groceries to hook up during the week. However, considering the incredible health benefits eating a kiwi can do for your body, you may want to reconsider adding them to your cart.
“Kiwifruit are also low in calories, making them a perfect snack or dessert option,” he says. Lisa Young, PhD, RDN, author of Finally full, finally slim and member of our board of medical experts.
In addition to being a sweet treat that’s also low in calories, kiwifruit can benefit your body’s health goals in many ways. Here’s why you should throw some kiwis in your basket next time you’re at the store, and for even more healthy fruit tips, here you go. Top 5 Fruits to Help Lower Cholesterol.
antioxidants They play an essential role in fighting free radicals in your body, which are caused by oxidative stress and increase your risk of developing chronic disease. Foods rich in antioxidants are essential to protect your body and keep it healthy.
kiwis are a rich source of vitamin C, choline, lutein, and zeaxanthin, all types of antioxidants known to ward off free radicals.
“Rich in antioxidants and vitamins, this delicious green fruit can support heart health, digestion, immune health, and even sleep,” says Young.
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Vitamin C This is one particular antioxidant that kiwis are rich in, with a whopping 64 micrograms for one small fruit. Cut two kiwis into slices and you’ll have more than enough vitamin C for the day.
“Kiwifruit contains more than 200% of the daily value of the antioxidant vitamin C, making it a perfect food for immune health,” says Young.
Vitamin C is essential not only for its antioxidant properties, but this water-soluble vitamin is important for improving your immunity and even your skin.
Along with the high antioxidant content, kiwis are also a rich source of fiber, which is important not only for digestive health, but also protecting your liver, lower blood sugar Y blood pressureand even weight control.
“The fiber in kiwi makes it a good supplement for promoting heart health, digestive health, and preventing constipation,” says Young.
A single kiwi contains 2 grams of fiber, which is 6% to 8% of the amount you need in a day. According to the American Heart Associationgetting at least 25 to 30 grams of fiber a day is essential for good health and reducing the risk of disease.
Young also points out that kiwis are also known for their high folate content. Folate is a B vitamin that is an essential nutrient involved in protein metabolism and red blood cell production during growth, which is especially important for pregnant women (they need more folate than normal, 600 micrograms). A kiwi contains 17 micrograms of folate, so cut back on a few to get closer to your daily value.
Slice up some kiwi to sprinkle on some yogurt, or even enjoy it in a fruit salad or as a simple side with a sandwich to get your folate, fiber, and vitamin C for the day.
READ MORE: The #1 best fruit to keep your brain fit, says a dietician
kiersten hickman
Kiersten Hickman is an Associate Editor at Eat This, Not That!, with a primary focus on food coverage, nutrition, and recipe development. read more
