How To Make Your Diet Healthier By Integrating Kiwifruit

Kiwifruit, also known as kiwi, is a berry fruit that packs flavor and is loaded with vitamins and other powerful compounds. This fruit is highly delicious, easy to eat, and makes a great addition to various meals.

In addition to its fantastic taste, kiwi has come to be highly touted for its impressive health benefits. This article discusses its nutritional composition and the benefits of integrating the plum-sized fruit into your diet.

Nutritional Composition of Kiwi

Kiwifruit has one of the most impressive nutrient profiles among fruits. Eating this delicious fruit provides nutrients such as:

  • Carbs
  • Fiber
  • Vitamin C, E, & K
  • Folate
  • Copper
  • Potassium

Kiwis are highly packed lol with vitamin C, with a 100-gram serving of the fruit providing more than 80% of your daily value. Vitamin C serves as an antioxidant, protecting your cells from oxidative damage. It also improves your immune function and allows your body to make collagen and neurotransmitters.

What’s more, kiwis contain potassium, copper, folate, and vitamin E, all nutrients that contribute to improved immune health. These tasty fruits are also low in calories and fat and packed with fiber.

Health Benefits of Kiwi

Here are some of the benefits of integrating kiwis into your diet:

Improved Heart Health

Eating kiwis and other fruits can contribute to better heart health. In fact, experts have stated that kiwi specifically can reduce your risk of heart diseases like high blood pressure.

One study examined the effects of kiwi and its effects on people with high normal blood pressure or stage one high blood pressure. It recorded that people who ate 3 kiwifruits for 2 months had lower blood pressure than those who ate an apple daily.

Additionally, a 2012 study had men who smoke eat kiwis daily for 2 months. It found that they had lower blood pressure and platelet aggregation. High platelet activity can put you at risk of heart disease as the platelets stick to blood vessel walls and form plaques.

Healthy Skin

As earlier stated, vitamin C contributes to the production of collagen, an essential component in cells and organs like the skin. This super vitamin also allows your body to recover from wounds quicker.

A 2019 review of multiple studies concluded that collagen supplements can boost skin elasticity and hydration, thereby reducing wrinkles. Although taking collagen supplements is not the same as consuming vitamin C in kiwis, the fruit may still promote healthy skin.

On top of that, kiwifruit contains vitamin E. This antioxidant protects your skin from damage caused by excessive exposure to the sun. It may also help prevent skin disorders such as atopic dermatitis and psoriasis.

Better Digestive Health

Eating kiwis aids digestion as the berry contains soluble and insoluble fiber. The soluble fiber in kiwi contributes to blood sugar regulation. It also supports healthy gut bacteria that prevent bad breath and promote oral health. 

Furthermore, the fruit’s insoluble fiber makes bowel movements more regular. Experts have found that it retains water and swells more than other types of fiber, allowing it to improve stool consistency. These qualities make kiwifruit great for people who have constipation.

A study on people with chronic constipation found that eating two kiwis daily for 2 months improved stool frequency and made bowel movements easier. The kiwi treatment also had a lower rate of adverse effects than popular constipation treatments, prunes and psyllium husk. 

Cancer Prevention

The National Cancer Institute has reported that high levels of free radicals can damage DNA and cause various types of cancer. Kiwi may reduce your risk of cancer due to its high antioxidant content. This fruit contains various antioxidants that remove free radicals from the body.

Research has also shown that people who eat fiber, especially from fruits and cereals, are less likely to develop colorectal cancer than those who eat little to no fiber. Colorectal cancer is the fourth most common cancer in the United States among people aged 30 to 39.

Alleviates Asthma Symptoms

Kiwi’s high vitamin C content means that it may be beneficial for people with asthma. Studies have shown that vitamin C and other antioxidant nutrients may alleviate some asthma symptoms.

These antioxidants reduce the amount of histamine you produce. Histamine is a central mediator released from mast cells in people with allergic reactions. At high levels, the compound causes runny nose, sneezing, and asthma.

Additionally, studies show that supplemental vitamin C may reduce the risk and duration of various respiratory infections.

Bottom Line

Kiwi is a tasty fruit you can enjoy as a snack or integrate into various meals. You can include the fruit in salads and dishes to add flavor to them. However, some people experience allergic reactions after eating the fruit. Contact your doctor if you notice a rash or swelling after eating kiwi.