Kiwifruit, often hailed as the “king of fruits,” “gold in fruit,” and “the vitamin C king,” is a superfruit known for its high nutritional value and low-calorie content.
But what are the fruit’s benefits, and how can you maximize its nutritional potential? How do you choose the right fruit, and is there a difference between green and gold varieties? Let’s delve into the world of kiwifruit and uncover the answers to these questions.
Origin and varieties of kiwifruit
This fruit, also known as the Chinese gooseberry, originated in China and has been celebrated since the Tang Dynasty for its medicinal properties. Modern varieties include green, gold, and red flesh, with green and gold being the most common.
Nutritional profile of kiwifruit
Kiwifruit is exceptionally rich in vitamins C and E, folate, dietary fiber, and other nutrients. Its vitamin C content is five times that of an orange and 10 times that of an apple, with only 60 calories per 100 grams.
Six health benefits of kiwifruit
- Dual dietary fibers: This fruit contains two dietary fibers that aid in increasing stool bulk and softening it, making bowel movements easier and faster. Actinidin, a unique protein-digesting enzyme, helps break down proteins and promotes gastrointestinal motility, effectively improving symptoms of irritable bowel syndrome.
- Vitamin C: A single kiwifruit can meet the daily vitamin C requirement, enhancing the immune system, combating fatigue, aiding iron absorption, and promoting collagen production for younger-looking skin. Studies have shown that a diet rich in vitamin C from fresh fruits like kiwifruit can significantly improve lung function.
- Vitamin E: Kiwi fruit is one of the few fruits rich in vitamin E, which, along with vitamin C, provides antioxidant benefits, strengthens the immune system, and reduces the risk of viral infections. It also helps dilate blood vessels and supports cardiovascular health.
- Vitamin K: They are high in vitamin K, which aids in bone health and cardiovascular disease prevention. In Japan, vitamin K supplements are prescribed to treat osteoporosis. Vitamin K also plays a role in blood clotting, aiding wound healing, and preventing excessive bleeding.
- Folate: A medium-sized fruit contains more than 15 percent of the daily folate requirement, essential for DNA synthesis, repair, and combating depression.
- High in potassium and low in sodium: Their high potassium content can help lower the risk of high blood pressure and related cardiovascular diseases.
Green vs. gold kiwifruit: which is more nutritious?
While both green and gold kiwifruits are nutrient-dense, there are some differences in their nutritional profiles.
Green fruits have double the dietary fiber content for relieving constipation compared to gold, making them more effective for constipation relief. Gold fruits contain higher folate, crucial for fetal development and preventing anemia in pregnant women.
They also have nearly double the vitamin C content of green kiwifruit, offering more potent antioxidant properties and immune support.
Both varieties are rich in skin-nourishing vitamins C and A for skin and antiaging, with gold fruits having higher vitamin C and green fruits having higher vitamin A content.
How many kiwifruits should you eat daily?
While this fruit is highly nutritious, moderation is vital to avoiding digestive discomfort. Research suggests that 12 fruits per day are optimal for nutritional benefits.
The five don’ts of kiwifruit consumption
- Kidney disease patients should avoid them due to their high potassium content.
- Those on blood thinners must be cautious, as vitamin K can affect medication efficacy.
- People with weak spleens or stomachs: Their cooling nature may cause diarrhea in susceptible individuals.
- Postpartum women and those on their period should avoid them.
- Those allergic to kiwifruits should not consume them. Eating the fruit with its skin can increase dietary fiber by 50 percent, vitamin E by 32 percent, and folate by 34 percent.
In summary
Kiwifruit is a versatile and potent superfruit that offers many health benefits. Whether you prefer green or gold, incorporating them into your diet can contribute to overall well-being. Enjoy this fruit in moderation and consider your body’s specific needs when choosing between varieties.
Happy snacking, and let the power of kiwifruit contribute to a healthier you!
