With their bright green flesh and uniquely sweet and seedy texture, kiwis certainly leave an impression.
But how do kiwis affect your health?
As it turns out, these colorful fruits give you a ton of important nutrients that can aid in immunity, gut health, skin health, heart health and more, dietitians tell TODAY.com.
For starters, kiwis pack “lots and lots of vitamin C,” Grace Derocha, registered dietitian and spokesperson for the Academy of Nutrition and Dietetics, tells TODAY.com.
A kiwi is also going to provide a good boost of fiber, antioxidants and potassium, adds Shelly Wegman, registered dietitian at UNC Rex Nutrition Services. Those nutrients have health benefits for your entire body — and may even help you get better sleep, she tells TODAY.com.
Kiwi nutrition
In one average-sized kiwi, you’ll find:
- 42 calories
- 0.8 grams protein
- 10 grams carbohydrate
- 2 grams fiber
- 6.2 grams sugar
All that fiber — plus many essential vitamins, minerals and other nutrients — makes kiwi an extremely healthy fruit choice.
If you’re watching your blood sugar, “kiwis are lower on the glycemic index than a lot of fruits,” Derocha explains. They have similar glycemic index values to berries because kiwis are technically in the berry family, she notes.
Kiwi health benefits
Kiwis may be on the small side, but they contain a mighty dose of nutrients that can aid in everything from gut health to immunity and even sleep.
In particular, kiwi is an “amazing source of vitamin C,” Wegman says. One cup of kiwi provides 134 milligrams of vitamin C, which is more than 100% of your daily recommended amount and more than you’ll find in a cup of orange.
The antioxidants in kiwi, including the vitamin C and vitamin E, “fight (free radical) damage that can lead to cancer, heart disease and inflammation,” Wegman says. That powerful combination of vitamins also has benefits for skin health, especially when it comes to the production of collagen and protection from sun damage, Derocha explains.
Kiwifruits also contain lutein, an antioxidant known for its eye health benefits, Wegman says.
“Kiwi are an excellent source of fiber and potassium, both of which improve heart health and blood pressure,” Wegman says. “They also have traces of vitamin K and traces of calcium and phosphorus, which are essential for bone health.” (If you have kidney disease, you may need to watch your potassium intake, she notes.)
Kiwis each contain 2 grams of gut-healthy fiber. That may not sound like much, but it’s more than many other fruits — and can help us chip away at the 25 to 38 grams of fiber we should aim for every day. Plus, for their size, kiwifruits are actually one of the highest-fiber fruits you could reach for.
And if you have trouble getting to sleep, you may want to end your day with a fruit bowl featuring kiwi and some tart cherries. As Wegman explains, there is research to suggest the high serotonin content in kiwis may help people get better rest at night.
Can you eat the skin of a kiwi?
Yes, you can!
“You do not have to peel a kiwi,” Wegman says. But the fuzzy texture can be a little rough and off-putting to some people, Derocha notes, so there’s no harm in only eating the flesh.
Can you be allergic to kiwis?
If you notice any swelling or itchiness in your mouth after eating kiwi, you may have a type of allergy called oral allergy syndrome, the experts say. The condition is also sometimes referred to as pollen-food allergy syndrome.
Oral allergy syndrome occurs when the body confuses the proteins in certain fruits and veggies for those found in plants you may be allergic to seasonally, the American Academy of Allergy, Asthma and Immunology explains.
Folks who are allergic to birch pollen, for instance, may find they react to kiwis as well if they have oral allergy syndrome. Kiwis also have some cross-reactivity with latex, meaning those who are allergic to latex may find their bodies are also sensitive to kiwifruits due to a similar mechanism.
Because oral allergic reactions like these can be severe and even life-threatening, it’s important to check in with your doctor or allergist if you suspect you may have an allergy. You should also avoid the trigger foods as much as possible.
Best ways to eat and use kiwis
Kiwis bring their bright green or yellow color and balance of sweet and tanginess to any dish.
As with peaches, kiwis make a delicious addition to salsa, Derocha says. Wegman recommends using kiwi, red onion, jalapeno, cilantro and lime to make a sweet and spicy salsa.
Derocha also enjoys adding them to poke bowls, and her kids love them alongside red and yellow fruits in a “stoplight” yogurt parfait.
Smoothies and smoothie popsicles are another perfect way to use kiwis, Derocha says. One of Wegman’s favorite combinations is a simple smoothie with kiwi, spinach and apple. Sometimes Derocha makes simple and refreshing popsicles with only diced fruit, like kiwi, and coconut water.
Kiwi can also be used as a natural meat tenderizer because it contains an enzyme called actinidin that breaks down the proteins, Derocha says, adding that her mom often uses it in Filipino-inspired barbecue dishes.
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