When it comes to small fruits with big health benefits, kiwis are the unsung heroes. These fuzzy little powerhouses are not only delicious, but also packed with essential nutrients. Let’s peel back the layers and explore why kiwis deserve a regular spot on your plate.
What are the health benefits of kiwi fruit?
Kiwis are tiny powerhouses of nutrition! Over the past ten years, extensive research on the health benefits of kiwi fruit has linked their regular consumption to improvements not only in nutritional status, but also benefits to digestive, immune and metabolic health.
1. Kiwis may benefit digestive health
Kiwis are indeed fibre champions. The combination of soluble and insoluble fibre found in kiwis supports regular bowel movements and promotes overall digestive function. Additionally, actinidin assists in breaking down proteins, aiding in digestion and potentially reducing bloating and discomfort.
2. How kiwis help support immunity
Maintaining optimal vitamin C levels is critical for immune function, so it is great to know that each kiwi fruit contain almost three times as much vitamin C as an orange! Kiwis are also rich in antioxidants, which help to eliminate free radicals within the body and reduce oxidative stress.
Is eating kiwi skin good for you?
Eating kiwi skin might seem unconventional, but it’s a practice that can offer several health benefits. Here’s why you might consider including the skin when enjoying this tangy, vibrant fruit:
Every part of the kiwifruit is edible and safe to eat. Research suggests that the fuzzy skin of kiwi fruit packs a nutritional punch that may surprise you. Eating the skin of a kiwi can increase its fiber content by 50%, boost folate by 32% and raise vitamin E concentration by 34%, compared to eating the flesh alone. Feeling brave? You can scrub off the fuzz with a kitchen towel, then chomp away as you would an apple, skin on and all.
The best way to eat kiwi fruit for gut health and an immune boost
Here are some easy ways to get more kiwis into your life:
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Morning boost: Start your day with a kiwi. Slice it up or blend it into a morning smoothie.
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Snack attack: Keep peeled kiwi slices handy for a refreshing midday snack. Keep the skin on if you are game.
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Kiwi salad: Mix kiwi chunks with leafy greens, nuts, and a light vinaigrette for a gut-friendly salad.
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Kiwi salsa: Dice kiwi, red onion, and coriander for a zesty topping.
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Kiwi parfait: Layer kiwi slices with yoghurt and low-sugar muesli.
Enjoy kiwi - and a variety of fruits and vegetables
Kiwis are a gut-friendly option, but don't forget the power of other produce. Incorporate a variety of fruits and vegetables for a thriving gut microbiome. Variety is key when it comes to following a healthy diet.
