Click here to edit subtitle

Kiwi: The Small Fruit with Big Benefits

by MSTY Writers


Chinese Gooseberry better known as kiwi fruit is your ticket to good health. This tiny fruit remains one of the best kept secrets in the fruit family. This vitamin-rich food offers a wealth of benefits that make it worthy to be an ingredient in your dietary ritual of eating. 

Kiwi fruit is rich in fiber. Native to China but grown in other countries like Italy, Spain, France and New Zealand, kiwi is available in more than 40 varieties.  

Sure, your taste buds are probably watering at the thought of eating the tangy, green-speckled fruit, but here are five reasons to add kiwi to your diet. 

Image Source: Shutterstock/McFields

Image Source: Shutterstock/Indigo Lotus


Kiwi are Rich in Fiber

If your digestive health could use a left, kiwi is an excellent source for fiber. Kiwi contains the fiber pectin and the substance Actinidin. Fiber enhances digestive health and removes unwanted fat and toxins from the body. 

Another benefit of fiber is that it helps all to feel fuller after meals which is a great asset to those looking for ways to lose weight. 

Kiwi has the capacity to serve as a "tie-me-over snack" due to its 3 grams of fiber. 

Next, pectin, is a beneficial fiber that it helps to lower cholesterol.

Actinidin, is a digestive enzyme that participates in the break-down of protein in the gastric system.

Vitamin C

Kiwi contains vitamin C, an asset that boosts our immunity and supports resistance to illnesses and viruses such as the flu or the common cold. 

Next, vitamin C protect us from cancers like colon and breast cancer and protects our body from free radicals and is known to also boost protection from cardiovascular diseases as well as obesity.

Image Source: Shutterstock/Beauty Blow Flow

Speaking of cardiovascular benefits, did you know that kiwi can have the same effects as taking an aspirin each day in preventing heart disease but minus the side effects that go with taking aspirin such as intestinal tract bleeding?

Vitamin E

Kiwi is a good source of vitamin E, an antioxidant that can help against potential skin degeneration and work wonders for the health of the skin.

Image Source: Shutterstock/Olga Krig

Other Benefits of Eating Kiwi

Tangy in taste and juicy in flavor, kiwi can be eaten solo or added to drinks, fruit salads, or even added to the top of cakes. Kiwi is rich in potassium, containing more potassium than even a banana. Why is potassium important to the diet? 

Potassium is responsible for improving the overall function of our muscles which might prove to be especially important to athletes and aids in helping us maintain a low glycemic index which is of particular importance to those who are diabetics. Potassium also helps to regulate blood pressure. One of potassium’s greatest role is to maintain body fluids and electrolyte balance. This control aids in regulating the heart rate and blood pressure by countering effects of sodium.

Do you suffer from asthma? You may definitely want to consider adding this jewel to your diet as studies have shown that kiwi prevents symptoms such as wheezing and coughing and indicator that this fruit has a general ability to improve respiratory function.

Kiwis are a low calorie fruit which is good for those looking for a snack that won’t pack in the calories or following a low-calorie diet. Kiwi also contain folate, which for pregnant women is critical to an unborn baby's development. Pregnant women require anywhere between 400 to 800 micrograms of folic acid for the development of their baby’s brain and cognitive development. 

Image Source: Shutterstock/Liza 1979

Shopping for Kiwi in the Grocery Store

When shopping for kiwi fruit, you will want to first test the firmness of the fruit. To do this, gently apply some pressure by giving a slight squeeze. A ripe kiwi will give way under pressure. Note that the give is slight in nature. You should be careful to not select kiwi that has shriveled or appears to be bruised as this can be an indication that the fruit is beyond ripe.

Storing Kiwi

Kiwi can be stored either in the refrigerator or on the countertop. Keep in mind that if you choose to leave kiwi out, unrefrigerated in the natural elements, its life span will hold only for a day or so. However, should you elect to refrigerate the kiwi you purchased, its lifespan will be extended with a range of several days to four weeks.

Share Your Thoughts Below

What is your favorite way to eat Kiwi? Share Your Story.