Incredible Kiwi Fruit Benefits: 7 Ways to Use Kiwi Fruit In Your Diet

Enjoy the succulent taste of this green fruit and reap all the amazing kiwi benefits from including it in your diet.

What is a Kiwi?

Kiwi fruit, (or Chinese gooseberry) is a native edible bold berry to eastern China and Taiwan but is also cultivated commercially in California and New Zealand. This fruit has a slightly acidic taste which can be cooked or eaten raw. This green fruit has a juice that is sometimes used to tenderise meat.

There are different kiwi fruit uses and numerous health benefits which are mentioned below.

Kiwi Nutrition Value (Per 100g)

Water 83.1 g, Energy 61 kcal, Protein 1.14 g, Total lipid (fat) 0.52 g, Ash 0.61 g, Carbohydrate 14.7 g, Fiber (total dietary) 3 g, Sugars (total) 9.0 g, Calcium 34 mg, Iron 0.31 mg, Magnesium 17 mg, Phosphorus 34 mg, Potassium 312 mg, Sodium 3 mg, Zinc 0.14 mg, Copper 0.13 mg, Manganese 0.098 mg, Selenium 0.2 µg, Vitamin C (total ascorbic acid) 92.7 mg, Vitamin B1-Thiamin 0.027 mg, Vitamin 2-Riboflavin 0.025 mg, Vitamin B3-Niacin 0.341 mg, Vitamin B5-Pantothenic acid 0.183 mg, Vitamin B6-Pyridoxine 0.063 mg, Vitamin B9-Folate 25 µg, Choline 7.8 mg, Vitamin B-12 0 µg, Vitamin A 4 µg, Vitamin A 87 IU, Vitamin E (α-tocopherol) 1.46 mg, Vitamin K 40.3 µg, Carotene 52 µg, Lutein + zeaxanthin 122 µg.

Kiwi Health Benefits

The Kiwi nutritional value which is listed above is where the health benefits of Kiwi are derived from.

• The best time to eat kiwi is in the morning because it gives you energy and also detoxifies your system (1).
• There are numerous skin benefits of kiwi ke fayde. It helps to stimulate elastin levels, fight free radicals, and boost collagen production.
• Another one of the many kiwi fruit benefits is that it helps to hydrate the skin as it contains antioxidants. It retains moisture to the skin which makes it soft and supple.
• Kiwi fruit contains pigments lutein and zeaxanthin that help with light absorption that might damage the retinas.
• Another one of the many kiwi fruit uses is that they protect us from age-related macular degeneration and cataracts.
• One of the many Kiwi health benefits is that it can increase your platelet level and help those with vitamin B deficiency, viral infections, and anaemia.
• There are kiwi vitamins that provide a Vitamin C boost and help to maintain healthy blood pressure.
• It also contains fibre which helps reduce the risk of heart disease and stroke.

#ISayOrganicTip:

It has been proven that organic kiwifruit contains a significant increase in levels of polyphenols which promotes overall health.

How to Choose and Store Kiwis

• When choosing your Kiwi, stay away from those with wrinkles and blemishes. Also apply pressure lightly with your thumb, if it’s hard, it isn’t ripe yet.
• Store unripe Kiwi at room temperature away from direct sunlight and heat. Keep in a loosely covered bag. Store your ripe Kiwi at 32–35 degrees Fahrenheit.

#ISayOrganicTip:

There are a few to as many different types/species of Kiwi but the most popular are Fuzzy Kiwis, Hardy Kiwis, Arctic Kiwis, Golden Kiwis, Purple Kiwis, Silver Vine Kiwis, and Kiwi Berries.

7 Ways to Use Kiwi in Foods

• Eat it fresh 

Kiwis are a delicious and refreshing snack on their own.

• Add it to smoothies 

Kiwis add a sweet and tart flavour to smoothies, and they also help to thicken them up.

• Make a kiwi salad 

Kiwis can be added to salads for a touch of sweetness and acidity.

• Use it as a topping for yoghurt 

Kiwis are a great way to add a bit of sweetness and fruitiness to yoghurt.

• Make a kiwi smoothie bowl 

Kiwi smoothie bowls are a healthy and delicious breakfast or snack.

• Bake with kiwis 

Kiwis can be added to muffins, cakes, and other baked goods for a touch of sweetness and tartness.

• Make a kiwi jam 

Kiwi jam is a great way to enjoy kiwis all year round.

Now that you know the kiwi nutritional value per 100g and the amazing health benefits of kiwi, we hope you add Kiwi to your diet right away and reap all the incredible benefits of kiwi fruit.

#ISayOrganicTip:

Kiwi has almost double the amount of vitamin C that an orange has and it contains eight times more nutrients than an apple. It can be baked into different confectionaries, cooked, and eaten as is.

Conclusion

Get all your organic products like dry fruits, vegetables, beverages, whole foods, healthy snacks, and lots more at I Say Organic. Get instant home delivery in cities like Delhi, and others now!

FAQs For Kiwi in Foods

Can we eat Kiwi on an empty stomach in a day?

A: There are lots of benefits of eating kiwi every day on an empty stomach. The nutrients it contains provide you with energy while detoxifying your system as well.

What is the Kiwi nutritional value per 100g?

A: Kiwi nutritional value is Energy 61 kcal, Protein 1.14 g, Total lipid (fat) 0.52 g, Ash 0.61 g, Carbohydrate 14.7 g, Fiber (total dietary) 3 g, Calcium 34 mg, Iron 0.31 mg, Magnesium 17 mg, Phosphorus 34 mg, Potassium 312 mg, Sodium 3 mg, Zinc 0.14 mg, Copper 0.13 mg, Manganese 0.098 mg. For more nutritional information, see Kiwi Nutritional Value above.

What are the kiwi fruit benefits for the eyes?

A: Kiwi contains pigments lutein and zeaxanthin which help with the absorption of light that might damage the retinas. Kiwi fruit benefits for eyes is that they protect us from age-related macular degeneration and cataracts.

Can Kiwi increase platelet?

A: One of the many kiwi health benefits is that it can increase your platelet level when you consume at least two kiwis per day. It also helps those with viral infections, vitamin B deficiency, and anaemia.

What are the benefits of eating kiwi at night?

A: One of the many benefits of eating kiwi at night is that it helps improve the quality of your sleep by helping you fall asleep faster and stay asleep for longer periods because it is rich in antioxidants and serotonin.

What are Kiwi skin benefits?

A: There are numerous kiwi skin benefits and some are that it helps fight free radicals, stimulate elastin levels, and boost collagen production. It also hydrates the skin and makes it soft and supple.

What are the Kiwi fruit advantages?

A: One of the many kiwi fruit advantages is that it provides a Vitamin C boost and helps to maintain healthy blood pressure. It also contains fibre which helps reduce the risk of heart disease and stroke.

What is Kiwi good for?

A: Kiwi fruit has so many amazing health benefits. It has properties that help to lower and maintain blood pressure and lots more.

How much protein does kiwi contain?

A: Kiwi protein is 1.1g per 100 g of Kiwi.

What is the best time to eat kiwi?

A: To reap all of the amazing kiwi benefits, you should eat kiwi first thing in the morning. It is the best time to allow the vitamins and minerals to be fully absorbed by your digestive system.

Is Kiwi good for weight loss?

A: Eating Kiwi for weight loss is one of the best ways to go about managing your weight because it is low in calories and high in fibre content. Not to mention, it has so many health benefits and it is very nutritious.

 

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