Also known as the Chinese gooseberry, the kiwi is a fresh, green fruit with a brown, fuzzy exterior. Often overlooked, this fruit’s tasty center is packed with nutrients, high in vitamin E and C, fiber, potassium and folate, according to Medical News Today, making it perfect for your diet.
These nutrients can also be a form of skin care as they support processes like collagen production, skin elasticity and wound healing. One kiwi contains around 302 mg of potassium, according to Medical News Today. Potassium is essential for hydrated skin, as it helps maintain your body’s fluid balance as an important electrolyte, according to Healthline.
The antioxidants found in kiwi can also help neutralize free radicals in the body, thereby reducing oxidative stress. The fiber content in kiwi helps maintain healthy digestion and stool frequency, per the Cleveland Clinic. The prebiotics in the juicy green inside can support gut health and promote a balanced microbiome. This fruit can also serve as a natural and effective remedy for mild constipation.
A 2020 review article by the National Library of Medicine of eight studies concluded that kiwifruit consumption may be associated with both direct and indirect anticancer effects. Direct effects may arise from vitamin C’s reduction in DNA oxidative damage, with indirect effects possibly stemming from increased bowel movements and improved gut health, which can help reduce factors linked to cancer risk.
Kiwi may even improve sleep quality. Small studies on athletes and adults suggest that eating kiwi before bed may increase total sleep time and improve sleep onset, likely due to its natural serotonin and antioxidant content, according to the National Library of Medicine. This makes kiwi a sweet and functional nighttime snack.
Be careful trying kiwi for the first time, as it does contain some known allergens, like actinidin, an enzyme that can cause reactions like an itchy throat, swelling or low blood pressure, according to Healthline.
And, while many people scoop out the center, the kiwi skin is completely edible and contains even more fiber and antioxidants than the flesh alone. When cleaned properly, eating the skin can further boost digestive benefits.
Kiwi is delicious on its own, but it also pairs well with yogurt, oatmeal, fruit salads, smoothies and chia seed pudding. It also enhances iron absorption when paired with plant-based iron foods like spinach or oats, due to its high vitamin C content, according to the Cleveland Clinic.
Due to its acidity, kiwi may aggravate mouth sensitivity or acid reflux in some individuals when consumed in large quantities.
Whether you’re looking to boost digestion, brighten your skin, support heart health or even improve your sleep, this fuzzy fruit packs big benefits.
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