Kiwifruit, also known as kiwi or Chinese gooseberry, is a delicious fruit renowned for its rich nutritional profile. Originally from China, it’s now grown worldwide, with Australia and New Zealand being key producers
Kiwifruit packs a powerful punch of essential nutrients, including high levels of vitamin C, vitamin E, folate, potassium, and more than 10% of an adult’s daily fibre needs. These nutrients play essential roles in maintaining overall health while being low in calories. Did you know that one serving of kiwifruit, which is 2 kiwis, contains almost double the amount of Vitamin C of an orange? Want a greater antioxidant hit? Go for one of the gold varieties as some of these boast three times the Vitamin C content!
Kiwifruit provides valuable support to the immune system, reducing the frequency and severity of colds and flu due to its high antioxidant content. Vitamin C is well-known for its role in supporting immune function and helping the body fend off infections. Additionally, kiwi is rich in other antioxidants such as vitamin E, which further strengthens the immune system by neutralizing harmful free radicals and reducing oxidative stress. The combination of these immune-supporting nutrients in kiwi makes it a valuable addition to a balanced diet, helping to fortify the body’s natural defence mechanisms and maintain overall immune health.
One of the notable benefits of kiwifruit is its high fibre content, which promotes digestive health. Fibre aids in regular bowel movements, prevents constipation, and supports a healthy gut microbiome. Multiple studies have demonstrated that consuming two to three kiwifruit daily increases the frequency of bowel movements that are more formed and easy to pass. Additionally, kiwifruit has been certified as low in FODMAPS by Monash University, making it a great fruit inclusion in the diet without contributing to excessive bloating and flatulence.
Kiwifruit may also offer benefits for blood glucose control. With its low glycemic index, kiwifruit does not cause a rapid spike in blood sugar levels after consumption. The high fibre content, combined with its natural sugars, contributes to a slower release of glucose into the bloodstream, promoting better blood sugar regulation. Furthermore, kiwifruit is rich in antioxidants, such as vitamin C and polyphenols, which have been associated with improved insulin sensitivity and a reduced risk of developing type 2 diabetes.
Intervention studies have shown that consuming two to three kiwifruit daily can benefit the cardiovascular system. Regular kiwifruit consumption increases HDL-C (the “good cholesterol”) and decreases LDL-C (the “bad cholesterol”) in adults with high cholesterol markers. Comparisons between including two kiwifruit versus one apple per day in the diet have also demonstrated lower blood pressure readings in individuals with moderately elevated blood pressure.
Research suggests that incorporating kiwifruit into your evening routine can have a positive impact on sleep quality. Kiwifruit is a natural source of serotonin, a neurotransmitter that plays a crucial role in regulating sleep patterns. Moreover, kiwi is rich in antioxidants, particularly vitamin C and E, which help combat oxidative stress and reduce inflammation that may disrupt sleep. The high levels of antioxidants present in kiwi may also promote the release of sleep-inducing hormones like melatonin. Studies have shown that individuals who consumed two kiwifruit approximately one hour before bed regularly experienced improved sleep onset, duration, and efficiency. So, including a delicious kiwi in your evening routine may be a simple yet effective way to support a peaceful night’s sleep.
In conclusion, kiwifruit is a true nutritional powerhouse. From promoting digestive health and blood glucose control to benefiting cardiovascular health and sleep quality, this vibrant fruit offers an array of health benefits. By incorporating kiwifruit into your daily diet, you can savor its delicious taste while reaping its remarkable nutritional advantages.
References
Richardson, D. P., Ansell, J., & Drummond, L. N. (2018) The nutritional and health attributes of kiwifruit: a review. Eur J Nutr, 57(8):2659-2676. https://doi.org/10.1007/s00394-018-1627-z
Hunter, D.C., Skinner, M. A., Wolber, F. M., Booth, C. L., Loh, J. M., Wohlers, M., Stevenson, L.M., & Kruger, M. C. (2011). Consumption of gold kiwifruit reduces severity and duration of selected upper respiratory tract infection symptoms and increases plasma vitamin C concentration in healthy older adults. Br J Nutr, 108(7):1235-45. https://doi.org/10.1017/S0007114511006659
Lin, H., M.S., Tsai, P., PhD., Fang, S., M.S., & Liu, J., PhD. (2011). Effect of kiwifruit consumption on sleep quality in adults with sleep problems. Asia Pacific Journal of Clinical Nutrition, 20(2), 169-74.
Monro, J., Lubransky, A., Mishra, S., Haszard, J., & Venn, B. (2022). Metabolic and Blood Pressure Effects of Consuming Two Kiwifruit Daily for 7 Weeks: A Randomised Controlled Trial. Nutrients, 14(13), 2678. https://doi.org/10.3390/nu14132678
