The kiwi would be one the most popular exotic fruit on the market today. The kiwi is among the highest nutrient dense fruits, this means it is high in nutrients while low in calories. It packs more vitamin C than almost any other fruit.
Nutrients in medium sized kiwi
- Calories: 42
- Protein: 0.8 grams
- Total fat: 0.4 grams
- Fiber: 2.1 grams
- Vitamin C: 64 milligrams
- Vitamin A: 3 micrograms
- Iron: 0.2 milligrams
- Potassium: 252 milligrams
- Folate: 17 micrograms.
The kiwi also contains trace amounts of vitamin E, copper, vitamin K, choline, magnesium and phosphorus.
Helps regulate blood pressure –
kiwis have a high level of potassium which helps keep the body’s electrolytes in balance, it does this by counteracting the effects of sodium.
Immunity boosting –
kiwis are among the highest source of vitamin C 230% of your recommended daily allowance. Along with other antioxidants compounds it has being proven to boost your immune system.
Low glycaemic index –
kiwis have low glycaemic index and a high fiber content is a perfect combination, it means there is no insulin spike when you eat one unlike other fruits. This also means the body does not store it as fat. Another benefit of having a low GI is it does not raise blood sugar levels quickly, this in turn makes kiwis a good choice for diabetics.
Healthy skin –
kiwis are a excellent source of vitamin E. vitamin E is a powerful antioxidant known for protecting skin from damage and degeneration. It also contains other skin friendly nutrients such as vitamin C and other antioxidants. These play a essential part in boosting and rejuvenating your skin.
kiwi fruit seeds are an excellent source of omega – 3 fatty acids. consumption of omega- 3 rich foods has significant benefits including reducing the risk of heart disease and stroke.
The kiwi is in season from august to November. Although they can be purchased all year round.
- If you decide to buy kiwis always insure you pick firm fruit with a rough skin. As they ripen the kiwi will get softer.
- Do not buy kiwis with blemishes as they will ripen to quick.
- Kiwis can be stored at room temperature for up to five days.
- Contrary to what most people think kiwis skin is edible and is full of nutrients and fiber.