Kiwi

Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Like most fruit, kiwi is loaded with vitamins and minerals your body needs. But kiwi has some health-boosting properties that many other fruits can’t beat. And the natural compounds in kiwi could improve your gut health, too. Registered dietitian Gillian Culbertson, RD, explains the benefits of kiwi and why it’s a great (green) addition to your plate. 1. Helps maintain gut health Fiber, the indigestible part of plant foods, keeps your digestion running smoothly. Kiwi is an excellent source of fiber, with 5 grams in a 1-cup serving. Much of its fiber is in the skin, so just wash and cut — don’t peel — your kiwi. (Yep, it’s OK to eat the fuzzy brown parts!) Kiwi could have gut benefits that you won’t find in many other foods. Research has shown that eating kiwi: • Adds bulk to your stool so it can move through your colon more easily. • Reduces bloating and digestive discomfort. • Softens your stool, so it’s more comfortable to pass. • Speeds up poop’s journey through your colon. And there’s more — kiwi helps keep your gut in balance. Kiwi is high in “The right balance of probiotics is important for many body processes, including fighting off illnesses and regulating your hormones,” says Culbertson. “And we know that a balance of good bacteria can prevent digestive problems, certain infections and conditions ...

A number of other species are also grown for their fruits. Actinidia chinensis) has fewer hairs and yellower, sweeter flesh than A. deliciosa and is grown commercially in some places. Other kiwis include two cold-hardy species ( A. arguta and A. kolomikta), Chinese A. coriacea), red kiwi ( A. melanandra), silver vine ( A. polygama), and purple kiwi ( A. purpurea).

• Calories: 42 • Fat: 0.4g • Sodium: 3.8mg • Carbohydrates: 10.1g • Fiber: 2.1g • Sugars: 6.7g • Protein: 0.8g • Vitamin C: 56mg • Potassium: 148mg Carbs There are just over 10 grams of carbohydrates in one medium-sized green kiwi. Of the 10 grams, 2.1 grams come from fiber, and 6.7 grams are from naturally occurring sugars. Kiwis are considered a Kiwis are an excellent source of complex carbohydrates, offering fiber and antioxidants. Kiwis also provide more than your daily requirements of vitamin C and plenty of vitamin K. Health Benefits From a health perspective, there's not very much to dislike about kiwis. With loads of antioxidants and fiber, kiwis have several health benefits to offer. May Shorten Duration of Cold Symptoms A study of healthy older adults found that kiwis can help shorten the duration and intensity of upper respiratory infections like the common cold. Participants who ate four gold kiwis a day reported less severe congestion and sore throat pain associated with respiratory infections. The kiwi group also noted that symptoms resolved faster than in the control group. Adverse Effects Kiwis are a good source of vitamin K. Vitamin K promotes blood clotting and may interfere with blood thinners. People who are prescribed the blood-thinning medication Coumadin (warfarin) should maintain a consistent intake of foods high in vitamin K. This ensures the medication dosage you are prescribed will work effectively. Varieties There are several varieties of kiwi t...

Known for its vibrant color and refreshing taste, kiwi is a superfood loved by many. Perfect on yogurt parfaits or in frozen fruit bars, it's a delicious addition to c Kiwi Nutrition Stats Serving Size: Calories: 90 Fat: 1g Cholesterol: 0mg Sodium: 0mg Carbohydrate: 22g Sugars: 13g Fiber: 4g Calcium: 6% DV Iron: 2% DV Vitamin C: 230% DV Vitamin A: 2% DV Potassium: 13% DV Different Types of Kiwi Fruit Kiwi fruit is available fresh, frozen, or dried. Fresh and frozen varieties are typically best, as dried kiwis are often laden with heavy amounts of added sugar. Regardless of variety, check the ingredients list on frozen or dried options to ensure the product is only from the fruit and nothing else. Although traditional kiwi fruit has green flesh, there are a few different types of equally delicious kiwi fruit varieties available. New York City-based registered dietitian Joy Skipper // Giphy Although all types of kiwis are nutrient-dense, golden kiwi nutrition is pretty impressive. Brondo says that they are known for having the highest vitamin C content of any other commonly eaten fruit (290% DV per serving). Unlike green kiwis, Brondo says that you can bite into a golden kiwi just as you would an apple. When you eat the golden kiwi skin, you double the fiber content going from 2 to 4 grams per serving. Kiwi berries are another kiwi fruit variety that has been gaining popularity recently . These little kiwi fruits are about the size of a grape and have a smooth exterior, maki...

There are plenty of juicy, delicious fruits to choose from when you want to satisfy your sweet tooth with a healthy snack. But like some people, you might get into a pattern of adding the same kinds of fruit — perhaps bananas, apples, or oranges — to your grocery cart each week. If you’re getting bored with the same ol’ same ol’, it’s time to step outside your comfort zone. And if you haven’t already, kiwi is a fruit that’s worth discovering. What Is Kiwi, and What Should I Know About Its History? Kiwi is a small fruit, usually smaller than your typical apple or orange. But don’t let its size fool you. Kiwis are packed with a lot of flavor and are an excellent source of nutrition. Even if you’ve never eaten a kiwi, you can probably pinpoint one in a lineup, with its brown fuzzy skin, brilliant green color, and tiny black seeds. Also called kiwifruit, Chinese gooseberry, or yang tao, kiwi originated in northern China, where it was mostly eaten for medicinal purposes. It wasn’t until the early 20th century that kiwi spread from China to New Zealand and began being cultivated there. ( Kiwi is a relatively new fruit crop. New Zealand didn’t start growing the crop commercially until the 1940s, and it wasn’t exported from that country to the United States until the 1950s. In 1959, a New Zealand produce business, finding that the name “Chinese gooseberry” was not attractive to U.S. importers, Here’s the nutritional breakdown for one kiwifruit, about 75 grams (g), according to the...

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The kiwi – shortened from its full name, the kiwifruit – is actually a large berry that grows on a species of woody vine in the genus Actinidia. Kiwis have been famously cultivated in New Zealand, but this bold berry actually originated in eastern China. The kiwi typically grows in the shape of an oval and is roughly around the size of a typical chicken egg. Its skin is camel-colored, fibrous, and coated in a light fuzz. Despite its fuzzy covering, the kiwi’s skin is edible and tart. The kiwi’s flesh is bright green with a unique but pleasing texture and rows of distinctive tiny black seeds, which can also be eaten. Kiwis have a sweet, tart, and bold taste — making them a popular addition to a healthy breakfast or lunch. Kiwis are high in Health Benefits The vitamins, fiber, and The soluble dietary Immunity Kiwi contains abundant amounts of Kiwis are also rich in Heart Health The kiwifruit possesses properties that lower blood pressure. By helping to maintain a healthy blood pressure and providing a boost of Vitamin C, the kiwifruit can reduce the risk of Beyond this, kiwi also contains a high level of dietary Digestive Health Both in its tough skin and flesh, the kiwifruit contains high amounts of dietary Treatment of Asthma The abundance of Vitamin C in kiwis has been linked to the reduction of wheezing symptoms in some asthma patients. This is especially true of children, who seem to benefit the most from the consumption of kiwis. Ocular Health When consumed with other ...

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× This article is based on scientific evidence, written by Our team includes licensed nutritionists and dietitians, certified health education specialists, as well as certified strength and conditioning specialists, personal trainers and corrective exercise specialists. Our team aims to be not only thorough with its research, but also objective and unbiased. The information in our articles is NOT intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. Kiwi Nutrition: 10 Surprising Benefits + More Vitamin C than Orange By Christine Ruggeri, CHHC June 6, 2022 If you’ve never tried a kiwifruit, you might be on your way to the grocery store after reading all of the ways it can enhance your health. That’s because kiwi nutrition provides an insane amount of health benefits. For instance, did you know that kiwi is one of the most nutritious In fact, just one cup of kiwi nutrition provides almost 275 percent of the daily recommended allowance of vitamin C. Kiwi’s beneficial The kiwifruit, also called the Chinese gooseberry, comes in different varieties — golden kiwi and green kiwi being the most popular. This fruit easily added to fruit salads, smoothies, and other delicious meals and snacks, and kiwis also great on their own. The flesh of the fruit is sweet, creamy and delicious. Can you eat kiwi skin? Its fuzzy exterior is similar to that of a peach, and the fruit can be enjoyed with or without it. Kiwi Nutri...

Kiwifruit is a delicious berry that grows on a woody, twining vine. Also known as Chinese [1] The inside pulp of kiwi is a vivid, bright green flesh with a radiant pattern of lighter-colored spikes, freckled with a few tiny, edible black seeds. Kiwifruit has a unique andtangy flavor with a soft and creamy texture. Fun Fact: After going through multiple names, the fruit was finally in the honor of the national bird of New Zealand – the small, fuzzy, brown appearance resembles the fur coat of the flightless brown kiwi bird. Kiwifruit, green, raw Serving Size : Nutrient Value Water [g] 83.07 Energy 61 Energy [kJ] 255 Protein [g] 1.14 Total lipid (fat) [g] 0.52 Ash [g] 0.61 Carbohydrate, by difference [g] 14.66 Fiber, total dietary [g] 3 Sugars, total including NLEA [g] 8.99 Sucrose [g] 0.15 Glucose (dextrose) [g] 4.11 Fructose [g] 4.35 Maltose [g] 0.19 Galactose [g] 0.17 Calcium, Ca [mg] 34 Iron, Fe [mg] 0.31 Magnesium, Mg [mg] 17 Phosphorus, P [mg] 34 Potassium, K [mg] 312 Sodium, Na [mg] 3 Zinc, Zn [mg] 0.14 Copper, Cu [mg] 0.13 Manganese, Mn [mg] 0.1 Selenium, Se [µg] 0.2 Vitamin C, total ascorbic acid [mg] 92.7 Thiamin [mg] 0.03 Riboflavin [mg] 0.03 Niacin [mg] 0.34 Pantothenic acid [mg] 0.18 Vitamin B-6 [mg] 0.06 Folate, total [µg] 25 Folate, food [µg] 25 Folate, DFE [µg] 25 Choline, total [mg] 7.8 Betaine [mg] 0.5 Vitamin A, RAE [µg] 4 Carotene, beta [µg] 52 Vitamin A, IU [IU] 87 Lutein + zeaxanthin [µg] 122 Vitamin E (alpha-tocopherol) [mg] 1.46 Tocopherol, gamma [mg] ...