Kiwi: What is it, when to eat it and lesser-known uses of the super fruit benefits
Kiwi, which is low in calories and has many benefits, is a very beneficial fruit for our health. Discover the features and characteristics of this magnificent fruit.
The variety is the classic fruit we all know, Hayward; It is characterized by brown, hard shell, bright green, slightly sour flesh and small black seeds arranged radially around the fruit.
Another popular variety is the yellow kiwi (golden variety), its fruit is longer, its flesh is golden, its taste is sweeter and its skin is usually hairless.
Kiwi fruit has many functions and studies have shown that eating kiwi can have positive effects on our health such as reducing the risk of cancer, reducing the risk of heart disease, reducing constipation and improving digestion. Kiwi: Calories and Nutritional Value
Like most fresh fruits, kiwi is mostly water and carbohydrates, but despite this, it can be safely consumed even by diabetics due to its moderate glycemic index. How many calories does kiwi fruit have in terms of energy? Kiwi fruit is not a high-calorie fruit, it only has 61 calories per 100 grams. Also, remember that one serving of kiwi fruit is obtained by eating two small kiwi fruits. The table below shows the main nutrients of kiwi fruit.
Nutritional values per 100g of kiwi: Waterfall 83.07 g kcal 61 Proteins 1.14 g Fats 0.52 g of which saturated 0.029 g Carbohydrates 14.66 g of which sugars 8.99g Fibers 3 g Vitamin C 92.7 mg Potassium 312 mg Phosphorus 34 mg Soccer 34 mg Choline 7.8 mg Vitamin K 40 µg Glycemic Index 53 Cholesterol 0 g
Nutrient
Value per 100g
Water
83.07 g
Calories (kcal)
61
Proteins
1.14 g
Fats
0.52 g
– Saturated Fats
0.029 g
Carbohydrates
14.66 g
– Sugars
8.99 g
Fiber
3 g
Vitamin C
92.7 mg
Potassium
312 mg
Phosphorus
34 mg
Calcium
34 mg
Choline
7.8 mg
Vitamin K
40 µg
Glycemic Index
53
Cholesterol
0 g
Kiwi: A Nutrient-Rich and Healthy Fruit
Kiwi is a remarkably healthy fruit, packed with essential nutrients, vitamins, and a generous amount of fiber. Let’s explore the nutritional properties of kiwi and the benefits it offers to our health.
Nutritional Highlights of Kiwi
Fiber
Kiwi contains approximately 3% fiber, which includes:
Insoluble fiber: Such as lignin and hemicellulose.
Soluble fiber: Especially pectin.
Fiber plays a significant role in promoting gut health. While it is not digested in the intestines, it reaches the large intestine and:
Encourages the growth of beneficial bacteria.
Reduces the risk of cancer.
Protects against diseases.
Other benefits of fiber:
Increases satiety.
Improves intestinal function.
Reduces the absorption of simple sugars and fats, including cholesterol.
Vitamin C
Kiwi is a powerhouse of Vitamin C, containing more than oranges. Just two kiwis can provide over 150% of your daily Vitamin C requirement. Vitamin C helps:
Strengthen the immune system.
Fight free radicals.
Promote healthy skin.
Vitamin K
Vitamin K is essential for:
Blood clotting.
Bone health: It helps prevent osteoporosis.
Heart health and blood pressure regulation.
Nerve function and maintaining the balance of cellular water-salt metabolism.
Vitamin E
A potent antioxidant, Vitamin E in kiwi helps:
Protect cells from damage caused by free radicals and environmental toxins.
Support overall cellular health.
Copper
Kiwi seeds are particularly rich in copper, a mineral crucial for:
The production of hemoglobin, by aiding iron utilization.
The formation of collagen and elastin, the structural components of our body.
Importance of copper:
Prevents anemia and hypercholesterolemia.
Maintains bone strength and prevents fragility.
Supports the nervous system by preventing demyelination (damage to nerve coverings).
