Healthy Foods List: Kiwi

Kiwi, the small and tangy fruit, has a lot more to offer than just its delicious taste.

Often dubbed the "superfood" of fruits, kiwis come packed with numerous health benefits that can leave you pleasantly surprised. Here's a closer look at why you should consider adding this little green gem to your diet.

The Health Benefits of Kiwi 

Kiwis have earned their place as a health hero. The vitamins contained in kiwi help to protect your body from conditions like asthma, give your heart health a boost, improve blood sugar control, safeguard your eyes from macular degeneration, and even protect your DNA. All of these remarkable benefits come in a small package that fits in the palm of your hand.

The Nutrient Powerhouse

Kiwis are brimming with unique phytonutrients and antioxidants, including being a rich source of vitamin C. This vitamin not only boosts your immune system but also promotes heart health.

Nutritional Snapshot of Kiwi (per 1 large kiwi)

  • Fiber: 3g
  • Carbohydrates: 15g
  • Vitamin C: 155% of your Daily Value (DV)
  • Vitamin K: 50% of your DV
  • Folate: 6% of your DV
  • Potassium: 9% of your DV
  • Copper: 6% of your DV
  • Manganese: 5% of your DV
  • Magnesium: 4% of your DV

How to Enjoy Kiwi

You can slice up a kiwi and eat it with other fruits and yoghurt, or add sliced kiwi to your water for a hint of natural flavour without any artificial additives. 

Nutritionist's Tip

To keep your kiwis fresh, store them in the refrigerator when they reach peak ripeness. If they become overly ripe, freeze them as soon as possible and use them in smoothies.

A Note of Caution

If you have a latex allergy, be mindful when enjoying kiwis, as they, along with bananas and avocados, contain compounds associated with latex-fruit syndrome. This cross-reaction could lead to symptoms of an allergic reaction like an itchy throat,  nose, or ears, hives, or stomach discomfort. 


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