Is Kiwi a Superfood? Here's What The Science Has to Say

Is Kiwi a Superfood? Here's What The Science Has to Say

Kiwi is sometimes missed in light of more colorful and flashy fruits, but it actually may have some amazing health benefits. This fuzzy little fruit has caught the attention of both nutritionists and scientists because of its rich nutrient profile and the possible benefits it has.

Kiwi could be just what you need if you're looking to help your immune system or maybe even aid your sleep naturally. Today, I'm going to talk about the strong scientific evidence that supports the benefits of kiwi in your everyday diet.

Let's just jump right in!

What Is the Nutritional Value of Kiwi?

Every 100 grams of kiwi pack contains a ton of different vitamins and nutrients that are very useful for your body to work at its best. From vitamins C, K, and E to minerals like potassium and folate, the kiwi has many nutritional benefits past a pretty refreshing taste.

Vitamin C, well-known for boosting your immune system, is found in large amounts in kiwi. In fact, just 100 grams of kiwi can give you about 83% of the recommended everyday intake of vitamin C. This makes kiwi a powerful choice if you want to support your immune health and help your body fight infections and diseases. People usually reach for vitamin C during the flu season because vitamin C is so helpful in fighting off illnesses and helping with overall health. Say goodbye, flu!

Kiwi also has a helpful amount of vitamin E, and it gives around 9% of the everyday value. Vitamin E plays a main role in protecting your skin from oxidative damage and helps keep your skin healthy. Together, vitamins C and E help your body make collagen, which is a must for keeping your skin elastic and helping it regenerate. So, next time you're thinking about some skin health, remember that a kiwi might have some benefits over some over-the-counter beauty products.

Sliced Kiwis

Kiwi contains vitamin K and folate, each giving unique benefits. Vitamin K takes care of about 34% of your everyday needs per serving of kiwi and is mainly for bone health and normal blood clotting, while folate is a good idea for cell division and the production of DNA. This makes kiwi a wonderful addition to a pregnant woman's diet. Talk about superfood!

Kiwi also gives a healthy amount of fiber and other minerals like copper and magnesium. With 3 grams of fiber per 100 grams, kiwi helps with digestion and makes you feel fuller and that can be even more helpful for weight management! Copper and magnesium contribute to your nervous system's health and help keep your heart and muscles working well.

Kiwi has a more balanced diet option because of its nutrient density and number. Oranges are usually liked for their Vitamin C, and kiwis compete in this area, which has many nutrients that support many body functions.

So, if you're thinking about adding more nutritious options to your diet, think about how kiwi stacks up against your usual fruit choices!

Can Kiwi Help with Heart Health?

Can eating kiwis help your heart health? Well, let's talk about what the evidence says. Believe it or not, scientific studies show that eating kiwi can make a positive difference for your heart by helping to control things like blood pressure and cholesterol levels. You know, those things are just so important for keeping your heart ticking along nicely.

First, what makes kiwi so helpful for your heart? kiwi is filled with vitamin E and that is known for its ability to widen blood vessels. This widening can lower the risk of blockages that might lead to heart attacks or even strokes. So, eating kiwi can directly help with some major risk factors for heart disease. One major benefit is its ability to reduce high blood pressure and that is a well-known risk factor for heart problems. kiwis for the win!

Vitamin E-Rich Kiwis

Studies have actually shown that eating kiwis can lower both systolic and diastolic blood pressure. How does that work, you ask? Well, kiwi is high in potassium, which balances the amount of sodium in your body and eases the tension in your blood vessel walls! This combo is a pretty powerful way to keep your blood pressure at a healthier level. Potassium isn't the only useful nutrient in kiwis - The antioxidants, like vitamins C and E, also play a big role. These nutrients also fight cell damage in the cardiovascular system. They reduce the strain on your heart and help avoid some long-term damage to your blood vessels.

Another important way that kiwi helps your heart is by improving your lipid profile. Eating kiwi has been linked to lower levels of triglycerides (those are the bad fats in your blood), lower LDL cholesterol (the "bad" kind), and higher HDL cholesterol (the "good" kind). These changes are pretty beneficial because they help avoid the build-up of plaques in your artery walls - which reduces the risk of heart disease.

So, to sum it all up, kiwi supports heart health in a few different ways. Whether it's lowering blood pressure, improving your cholesterol levels, or giving you antioxidant protection, kiwi has a few paths to a healthier heart. This tasty fruit in your diet can be a pretty delicious and helpful way to keep your heart in good shape!

What Are the Digestive Benefits of Kiwi?

Kiwi is delicious and also has some pretty helpful benefits for your digestive health, mainly because it's with fiber and contains a special enzyme called actinidin. Have you ever seen the fruit you eat can affect your digestion and general gut health? Well, let's talk about why kiwi might be a wonderful addition to your diet if you're looking to support your digestive wellness.

The fiber in the kiwi is a mix of two types: soluble and insoluble, and each one plays a pretty big part in keeping your digestive system in good working order. Soluble fiber dissolves in water and creates a gel-like substance that helps soften your stool and makes it easier to pass. If you sometimes struggle with constipation, this can be helpful. On the other hand, insoluble fiber doesn't dissolve in water and adds bulk to the stool, which helps food move more quickly through your digestive tract. Adding some kiwi to your diet could help regulate your bowel movements and help with stool consistency.

Kiwi are great at digestion because of actinidin, a proteolytic enzyme that breaks down proteins. kiwi helps with the digestion of proteins from all kinds of foods - like dairy, meat, and legumes. This enzyme works actively in both the stomach and small intestine, improving your body's ability to manage protein-heavy meals more efficiently. Bam!

A Person Eating a Kiwi

Research backs up the benefits of kiwi in promoting digestive health. Studies show that people who eat kiwis usually experience fewer instances of constipation and other digestive issues. These gains come from the combined effects of fiber and the enzymatic action of actinidin. Together, they make for a healthier and more active digestive system.

Also, the fiber in kiwi promotes the growth of healthy gut bacteria. A balanced gut microbiome is a main component for many aspects of health, from metabolism to immune work.

Kiwi's different parts work together to naturally support digestive health. If you're looking to ease digestive discomfort or help with your gut health, the mix of fiber and actinidin in kiwis makes a strong case for adding this fruit to your everyday meals!

Does Kiwi Have Benefits for Respiratory Health?

Yes, kiwi is known for its helpful benefits for your respiratory health, mainly because it has a lot of vitamin C in it. For people who suffer from conditions like asthma, kiwi could be quite helpful when added to their diet. But how exactly does this work? Let's break down some of the science to better understand it.

First of all, vitamin C is a pretty powerful antioxidant that plays a big role in supporting the immune system and fighting inflammation. When you eat kiwi, you're getting a bit of help from this useful nutrient. Each kiwi has about 71 milligrams of vitamin C, which is a lot for your recommended daily intake. To put it in perspective, this is almost as much vitamin C as you'd get from an orange, and that is usually the favorite fruit for this vitamin!

Research shows a promising link between getting enough vitamin C and having fewer respiratory symptoms. A study published in "Thorax," an international journal of respiratory medicine, found that kids who ate fresh fruit rich in vitamin C, like kiwis, had fewer episodes of wheezing. As we just talked about, other studies show that eating kiwi or other fruits high in vitamin C can even reduce both the severity and time of respiratory infections in adults. Kiwi to the rescue!

Vitamin C helps the immune system respond to harmful pathogens and reduce inflammation in the airways. This anti-inflammatory effect is helpful for respiratory conditions, where inflammation usually makes symptoms worse.

Respiratory Health

Remember, kiwis are full of vitamin C! They also contain other compounds like bioflavonoids that work together with vitamin C to help with its effectiveness. These compounds are also known for their antioxidant properties and give extra support to your respiratory health.

Adding kiwi to your diet can be a fun experience because of its unique flavor and health benefits! If you add it to a fruit salad, blend it into a smoothie, or enjoy it as a refreshing snack, kiwi is an easy and delicious way to support your respiratory health through your diet.

So, next time you're at the grocery store, why not think about tossing a few kiwis into your basket for that extra dose of vitamin C? But is just adding kiwi enough to keep your respiratory system healthy, or are there other factors to think about? Let's find out!

Can Eating Kiwi Help Mental and Sleep Health?

Yes, eating kiwi can definitely help with both your mental health and sleep quality! When you take a closer look at the nutritional makeup of kiwi, it's easy to see how this beautiful fruit can play a role in boosting mental health and improving sleep patterns.

First, let's talk about mental health. Kiwis are loaded with a number of nutrients that are very useful in supporting psychological health. They are rich in fiber, folate, potassium, and vitamin C, so they have a tangy taste and many health benefits. Believe it or not, research shows that the high vitamin C content in kiwis can help with your mood and fight symptoms of depression and cognitive decline. Specifically, studies have found that eating kiwi can help with energy and mood. Noticeable changes appear within about four days and peak in about two weeks after you start eating them! Your brain benefits from these nutrients because they help with neurotransmitter production and brain work - and that makes you feel more energized and alert. Tangy magic!

A Woman Holding Kiwis

Now, let's get to the topic of sleep. Can kiwi be a natural aid for better rest? The evidence suggests it can. Studies on athletes who ate two kiwis one hour before bedtime over about four weeks showed clear improvements in both the quality and time of their sleep. But what's in Kiwi that might help you sleep better? Again, serotonin plays a big role here. This neurotransmitter, linked to calmness and sleep regulation, is present in kiwis and might help you fall asleep faster and experience fewer interruptions during the night. The antioxidants in kiwi combat stress and stress is a common contributor to sleep issues.

The antioxidants found in kiwi help reduce oxidative stress, which can negatively affect your sleep quality. This might be why people who add kiwi to their bedtime schedule find themselves enjoying deeper and more restorative sleep!

Finding The Perfect Blend

There's a lot of strong evidence suggesting that kiwi might actually be a superfood. It's with a ton of vitamins like C, K, and E, plus some useful minerals like potassium and folate. All these nutrients can help in many parts of your health, like helping your immune system and supporting your heart and digestion. But kiwi might also help with your mental health and could even help with your sleep quality. This further cements its superfood status. Are you wondering how you can fit more of this great fruit into your everyday schedule? It's actually pretty easy! You can, just to give you an example, toss it into your morning smoothie, chop it up into a fruit salad, or basically even enjoy it as a refreshing snack. It's that easy!

Have you thought about changing up your diet to add some more nutrient-packed foods like kiwi? Science says that adding kiwi to your diet might be a pretty good idea for anyone looking to help with their overall health and wellness. Making these kinds of dietary changes is a proactive strategy for personal health management. Even adding kiwi to your diet could help you reach your specific health goals!

Freshly-Sliced Kiwis

This is where Teami comes in. We support the idea of improving your health through natural means with a number of products designed to help with your nutrition and support a healthy lifestyle. If you're looking for teas that help with weight loss and sleep or those that help with your immune system and promote healthy skin, Teami is here to help you on your process to a healthier and glowing you. Why wait? Take a look at our store today and find the perfect natural blend to help with your health!

Leave a comment

Please note, comments must be approved before they are published

My Cart