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Kiwi Fruit Nutritional Value
Kiwis, often overlooked as a "superfood," boast a nutritional profile packed with essential vitamins and minerals. With 50 distinct varieties and a botanical name of Actinidia deliciosa, these brown fuzzy fruits have more to offer than meets the eye. Read below to learn more about the health benefits of kiwi dry fruit.
Kiwi Fruit Nutritional Content
The vitamin C content in kiwi is considerable, accompanied by a rich nutritional profile. You can understand the health benefits of kiwi because, In just 69 grams, a raw kiwi provides a range of nutrients crucial for a healthy lifestyle.
| Nutrient | Amount in 1 Kiwi (69g) | Daily Adult Requirement |
|---|---|---|
| Energy (calories) | 42.1 | 1,600–3,000 |
| Carbohydrates (g) | 10.1 (including 6.2g of sugar) | 130 |
| Fiber (g) | 2.1 | 22.4–33.6 |
| Calcium (mg) | 23.5 | 1,000–1,300 |
| Magnesium (mg) | 11.7 | 310–420 |
| Phosphorus (mg) | 23.5 | 700–1,250 |
| Potassium (mg) | 215 | 4,700 |
| Copper (mcg) | 90 | 890–900 |
| Vitamin C (mg) | 64 | 65–90 |
| Folate (mcg) | 17.2 | 400 |
| Beta Carotene (mcg) | 35.9 | No data |
| Lutein & Zeaxanthin (mcg) | 84.2 | No data |
| Vitamin E (mg) | 1.0 | 15 |
| Vitamin K (mcg) | 27.8 | 75–120 |
Kiwifruit : Health benefits and medicinal importance
Sachin Tyagi, A.H. Nanher, Sanjay Sahay, Vikash Kumar, Kanchan Bhamini,
Subodh Kumar Nishad and Mukhtar Ahmad
Health Benefits of Kiwi Fruit
1. Improves Digestion
Kiwi, rich in dietary fiber and the enzyme actinidin, aids digestion. Consuming kiwi after a heavy meal can help break down proteins, preventing bloating and promoting a healthy digestive tract.
2. Improves Skin Health
Vitamin C in kiwi supports collagen synthesis, maintaining skin structure and preventing acne. Applying kiwi extract with aloe vera can enhance its anti-inflammatory effects, reducing sebum production.
3. Weight Loss
Kiwis, high in water, low in calories, and rich in fiber, are an ideal snack for weight loss. The high vitamin C content contributes to blood pressure management, cholesterol control, and fat metabolism.
4. Prevents Vision Loss
Zeaxanthin and lutein in kiwis act as antioxidants, preventing macular degeneration and promoting eye health. Copper in kiwis supports the neurological system and overall eye health.
Organic Kiwi Dry Fruit - 400 Gm - Candied & Sweetened (Gluten Free, Vegan & NON-GMO)
Dried kiwi is a tangy, sweet snack packed with vitamins, fiber, and antioxidants. It's a convenient, healthy treat that offers a burst of tropical flavor and energy.
Read this too: The Health Benefits of Almonds and Almond Milk | Nutritional Facts and Health Benefits
5. Enhances the Immune System
With a high vitamin C content, kiwis support cellular function, protect against free radicals, aid tissue development, and boost the immune system, preventing infections and colds.
6. Regulates Blood Pressure
Kiwis, with lutein and vitamin C, can help lower blood pressure, reducing the risk of heart attack and stroke.
7. Helps Asthma
High in vitamin C and antioxidants, kiwis can aid in managing asthma symptoms and improving lung function.
8. Prevents Blood Clotting
Kiwis prevent blood clotting by lowering fat circulation and promoting heart health without affecting cholesterol levels.
9. Fights Inflammation
Bromelain in kiwis helps treat inflammation, reducing arthritis inflammation and preventing related conditions.
Never skip breakfast: Morning Mistakes: Why Skipping Breakfast Might Hinder Your Weight Loss Goals
10. Cancer Prevention
Antioxidants in kiwis combat free radicals, potentially lowering the risk of cancer, especially colorectal cancer associated with high fiber intake.
Watch the video to deeply understand the health benefits of kiwi.
Q&A Section
Q1: Can you eat kiwi skin?
Yes, you can eat kiwi skin. It's packed with fiber and nutrients. Simply wash the kiwi thoroughly, or peel it if you prefer. Some find the skin slightly tart, but it's entirely edible and adds nutritional value to your kiwi consumption.
Q2: How can kiwi aid in weight loss?
Kiwis are low in calories, high in water, and rich in fiber, making them a satisfying and nutritious snack for those aiming to lose weight.
Q3: Are there any side effects of consuming too much kiwi?
While kiwi is generally safe, excessive consumption may cause allergic reactions in some individuals. Moderation is key.
Q4: Can dogs eat kiwi
Yes, dogs can eat kiwi in moderation. Remove the skin and seeds, and slice the fruit into small, manageable pieces. Kiwi is rich in vitamins and fiber, providing a healthy treat for your furry friend. Always consult with your vet before introducing new foods to your dog's diet.
Q5: How to cut a kiwi?
To cut a kiwi, first, slice off both ends. Then, using a spoon, gently scoop out the flesh from the skin or peel it and slice it into rounds. Alternatively, cut it in half and scoop out with a spoon. Enjoy this vibrant, juicy fruit by incorporating it into salads, and desserts, or enjoying it on its own.
Q6: What are the benefits of kiwi dry fruit?
Dried kiwi is rich in nutrients, including vitamins C and E, potassium, and dietary fiber, making it beneficial for boosting the immune system, aiding digestion, and providing a healthy, skin-friendly snack. Its high antioxidant content also helps in fighting off free radicals, contributing to overall health and wellness.
Q7: How many dried kiwis per day?
Eating 1-2 pieces of dried kiwi per day is generally considered a healthy amount. Due to its concentrated sugar content, it's best to consume dried kiwi in moderation, especially if you're monitoring your sugar intake or managing diabetes.
Q8: Is kiwi fruit better than kiwi dry fruit?
Both fresh and dried kiwi offer nutritional benefits, but they differ in water content and calorie density. Fresh kiwi provides more hydration and has fewer calories per serving compared to its dried counterpart, which is more nutrient-dense and has a higher sugar concentration. The choice between them depends on your dietary needs, preferences, and lifestyle.
Q9: कीवी ड्राई फ्रूट के क्या फायदे हैं?
कीवी ड्राई फ्रूट में ढेर सारे पोषक तत्व होते हैं, जैसे कि विटामिन C और E, पोटैशियम और आहार फाइबर, जो इम्यून सिस्टम को मजबूत करने, पाचन में सहायता करने, और स्वस्थ, त्वचा के अनुकूल स्नैक प्रदान करने में लाभदायक होते हैं। इसके उच्च एंटीऑक्सिडेंट सामग्री से मुक्त कणों से लड़ने में मदद मिलती है, जो समग्र स्वास्थ्य और कल्याण में योगदान देता है।
Q10: What is kiwi fruit called in Odia?
In Odia, the kiwi fruit is referred to as "କିୱି ଫଳ" (Kiwi Phala).
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