Discover the Kiwi: Nutritional Powerhouse and Health Champion

Are you missing out on a nutritional powerhouse?

In this crazy busy world, our diets are often lacking in the nutrients we need for optimal health. Many people are struggling to find simple ways to boost their immune system and improve digestion and overall well-being. You may be thinking is there one food that can make a big difference without the need for complicated diets or supplements.

Your current diet is failing you

You might be eating fruits and vegetables and still not getting the full range of nutrients your body needs. You may be dealing with digestive issues, a weakened immune system or even skin problems and you think you’re eating healthy. The truth is not all fruits are created equal. Some are nutritional powerhouses that can fill gaps in your diet and provide targeted benefits—kiwi is one of them.

The Kiwi—Your secret weapon for health

The kiwi also known as kiwifruit is more than just a tangy sweet fruit. It’s a nutritional dynamo packed with vitamins, minerals and antioxidants that can transform your health. Let’s get into the specifics of what makes this little fruit so powerful.

Kiwi Fruit Nutritional Value

Kiwifruit is low in calories but high in nutrients. A portion 100 gram Kiwi has:

• Water: 83.1 g
• Protein: 1.14 g
• Total lipid (fat): 0.52 g
• Carbohydrate: 14.7 g
• Total Dietary Fiber: 3 g
• Total Sugars: 8.99 g
• Calcium, Ca: 34 mg
• Magnesium, Mg: 17 mg
• Potassium, K: 312 mg
• Iron, Fe: 0.31 mg
• Phosphorus, P: 34 mg
• Sodium, Na: 3 mg
• Manganese, Mn: 0.098 mg
• Vitamin C, total ascorbic acid: 92.7 mg
• Total Folate: 25 µg

Source: USDA

History of Kiwi

The kiwi also known by the name kiwifruit has an interesting background about both origin and civilization. The kiwi fruit has its ancestral roots in the temperate forests of southern China and was first referred to as the "Chinese gooseberry". It has been grown in China for more than seven hundred years, especially in the Yangtze River valley. It was especially prized for its taste and applied in the folk medicine of China.

Early modern kiwi started around the beginning of the 20th century with the importation of the seeds of kiwi to New Zealand by Mary Isabel Fraser in 1904 who was a school principal. It was sown and later grew in New Zealand owing to the favorable condition in the region. The fruit used to be known as ‘Chinese gooseberry’; this name changed in the 1950s when exporters from New Zealand wanted a more appealing name. Kiwi fruit was named by making that fruit similar to New Zealand’s national bird through an exterior color resemblance and its furry skin texture.

The kiwi rose to fame in the 1960s and was especially demanded in the USA and Europe because of its distinctive taste and nutritional properties. Italy, China and New Zealand continue to lead the production of kiwifruit in the world.

Currently, there are cultivars of kiwifruit, the most widespread is the green kiwifruit, which is referred to as Hayward and the golden kiwifruit. The fruit is consumed in many countries for its amazing taste, with the added bonus of nutrients making it one of the most recommended fruits health-wise.

Kiwi has undergone the process of coming from the forests of China to becoming a global fruit which is also linked to the increasing trend of consumption of new and healthy products across the world.

Health Benefits of Kiwi

1. Kiwi for Immune System

Kiwi is one of the highest sources of vitamin C, a nutrient for a healthy immune system. One kiwi has more than 100% of your dailyvitamin C needs. This vitamin is needed for the production of white blood cells which is the body’s first line of defense against infections. Eating kiwi regularly has been shown to improve immune cell function, especially in those with low vitamin C levels​.

2. Kiwi and Digestion

Kiwifruit is rich in dietary fiber which plays a big role in maintaining a healthy digestive system. The fiber in the kiwi helps with regular bowel movements and prevents constipation. Kiwi also has actinidin an enzyme that helps with protein digestion making it a great post-meal treat to ease digestion.

3. Kiwi for Heart Health and Blood Pressure

Eating kiwi regularly can benefit heart health. Its high potassium content helps to regulate blood pressure by counteracting the effects of sodium in the body. The antioxidants in kiwi like vitamins C and E also help to reduce oxidative stress which is a risk factor for cardiovascular diseases. Studies have shown that eating kiwi can lower blood pressure and improve cholesterol levels and overall heart health.

4. Skin Health and Anti-Aging

Kiwi’s high vitamin C isn’t just good for your immune system—it’s good for your skin too. Vitamin C in Kiwi is needed for collagen production which keeps your skin firm and elastic. Antioxidants in kiwi including vitamin E and other phytonutrients help protect the skin from oxidative damage caused by free radicals which can slow down ageing.

5. Better Sleep

If you have trouble sleeping kiwi might be the natural solution for you. Kiwi has serotonin a neurotransmitter that regulates sleep. Research shows that eating kiwi before bed can improve sleep onset, duration and efficiency so it’s a great snack for those who have sleep issues​ (Evergreen Blooming).

Kiwi Facts

• Origin: Kiwi originated from China where it was called the “Chinese gooseberry”. It was later popularized in New Zealand which is now one of the top Kiwi producers.
• Varieties: There are several varieties of kiwi including the common green kiwi and the golden kiwi. The golden variety is sweeter and has more vitamin C than the green variety—up to 161.3 mg per 100g​.
• Low GI: Kiwi has low GI which means it doesn’t cause a rapid increase in blood sugar levels. This is great for people with diabetes or who want to manage their blood sugar levels​.
• Edible Peel: The skin of the kiwi is rich in fiber and nutrients and yes, it’s edible! While it may feel a bit fuzzy, eating the peel can increase your fiber, vitamin E and folate intake​.

Conclusion: Add Kiwi to Your Daily Diet

Adding kiwi to your diet is easy and effective. Whether you want to boost your immune system, improve digestion, support heart health, or have better skin and sleep, kiwi has got you covered. Next time you’re at the grocery store pick up a few kiwis and start experiencing the difference this small fruit can make in your life.

By adding just one or two kiwis to your daily routine you can make a big impact on your health. So why not add kiwi to your diet and unlock its power?