The Chilean kiwi, with its vibrant green flesh and tiny black seeds, is not only a feast for the eyes but also a delight for the taste buds. Its unique flavor—a mix of strawberries, melons, and bananas—makes it easy to love. Even better, this delicious fruit is packed with health benefits. Rich in fiber, vitamins A, B6, B12, E, potassium, calcium, magnesium, and iron, and low in calories (one fruit, about 70g, provides around 40 calories), kiwis are a nutritional powerhouse. Here are five compelling reasons to include one in your daily diet:
Eat More Kiwi: Incorporate kiwi into your diet in various ways: add it to salads, pizzas, yogurts, cereals, or blend it into a smoothie with almond milk or yogurt. The simplest way to enjoy a kiwi is to cut it in half and scoop out the nutrient-rich flesh with a spoon—no peeling required.
Flu Fighter: In flu season, your immune system needs all the support it can get. Kiwis are loaded with vitamin C, with one fruit almost meeting your daily requirement. Vitamin C enhances antibody production and activity, crucial for a healthy immune system. Additionally, it aids in the production of serotonin, which can improve your mood.
Dengue Warrior: During dengue season (usually June to September), raising platelet counts is crucial. Kiwi’s high vitamin C content helps platelets group together and function better. It’s also easy to digest, rich in antioxidants, and has electrolyte-balancing potassium, making it ideal for dengue patients. Plus, vitamin C boosts iron absorption and delivers vitamin B9 (folate), which can help increase blood platelet count.
Antioxidant Packed: Kiwi is rich in bioactive compounds with antioxidant properties, which protect against free radicals—harmful by-products of stress, poor lifestyle, and unhealthy diet. This makes kiwi a perfect antidote to the stress of modern life.
Heart’s Friend: The combination of vitamin C, polyphenols, and potassium in kiwi helps protect blood vessels and the heart. These nutrients work together to reduce blood fats (triglycerides), promoting cardiovascular health.
Beauty Aid: A good pH balance is essential for healthy skin. Kiwi, being alkaline, counteracts the effects of acidic foods. Vitamin C in kiwi is vital for collagen formation and maintaining skin, muscles, bones, and tendons.
Enjoy the delicious and health-boosting benefits of a Chilean kiwi fruit every day!
The author is a leading Dietitian, holistic health consultant and author.