Kiwi Nutrition (Per 100 grams)
| Nutrient | Amount |
|---|---|
| Calories | 61 kcal |
| Carbohydrates | 15 g |
| Fiber | 3 g |
| Protein | 1.1 g |
| Fat | 0.5 g |
| Vitamin C | 92.7 mg |
| Vitamin K | 40.3 mcg |
| Vitamin E | 1.5 mg |
| Potassium | 312 mg |
| Antioxidants | High |
Health Benefits of Kiwi
1️⃣ Boosts Immunity
- Extremely rich in vitamin C
- Strengthens immune system
- Helps fight infections and flu
2️⃣ Improves Digestion
- Contains actinidin enzyme
- Helps break down protein
- Reduces bloating and constipation
3️⃣ Supports Heart Health
- Helps lower blood pressure
- Reduces bad cholesterol (LDL)
- Improves blood circulation
4️⃣ Aids Weight Loss
- Low in calories
- High fiber keeps you full
- Reduces unhealthy cravings
5️⃣ Diabetes-Friendly Fruit
- Low glycemic index
- Helps control blood sugar levels
- Safe in moderate quantities
6️⃣ Promotes Skin Health
- Improves skin elasticity
- Reduces wrinkles and aging signs
- Enhances natural glow ✨
7️⃣ Supports Eye Health
- Rich in lutein and zeaxanthin
- Protects eyes from damage
- Supports better vision
8️⃣ Improves Sleep Quality
- Contains serotonin
- Helps improve sleep duration and quality
Best Time & Way to Eat Kiwi
✔ Morning on an empty stomach
✔ Before bedtime (for better sleep)
✔ With breakfast or smoothies
Recommended Daily Intake:
➡ 1–2 kiwis per day
Best Ways to Eat Kiwi
- Fresh sliced kiwi
- Kiwi smoothies
- Fruit salads
- Kiwi juice (without added sugar)
Possible Side Effects of Kiwi
❌ Excess consumption may cause:
- Mouth irritation or itching (sensitive people)
- Stomach discomfort
- Allergic reactions in some individuals
➡ Eat in moderation.
Kiwi During Pregnancy
✔ Safe and beneficial
✔ Rich in folate and vitamin C
✔ Supports baby’s growth and immunity
Frequently Asked Questions (FAQs)
Q1. Can kiwi be eaten daily?
Yes, 1–2 kiwis daily are healthy.
Q2. Is kiwi good for digestion?
Yes, it contains digestive enzymes.
Q3. Is kiwi good for weight loss?
Yes, it is low in calories and high in fiber.
Q4. Can diabetics eat kiwi?
Yes, in controlled portions.
Q5. Is kiwi good for skin?
Yes, it supports skin glow and elasticity.
Conclusion
Kiwi is a nutrient-dense superfruit that supports immunity, digestion, heart health, weight management, skin glow, eye health, and better sleep. Including kiwi in your daily diet can significantly improve overall health.
