Nutritional Value Of Kiwi

Nutritional Value Of Kiwi

Kiwi fruit is also known as Chinese gooseberries. The fruit was first introduced in the US in the year 1904 after they were brought in from New Zealand. The fruit is named after the national bird of New Zealand, which is the largest producer of kiwi in the world. It is also grown in the US today, in the states of California and Florida. In addition, to satisfy the demand of the fruit, it is imported from countries such as New Zealand and Chile.


The fruit is made available throughout the year because it grows in various regions of the world. While many people avoid the fruit because of its acidic taste, they are unaware of the nutritional value of kiwi. The fruits are very low in calories, but contain a lot of important nutrients.

There are several vitamins and antioxidants present in the fruit. The green kiwi fruit that is commonly found in the supermarkets contains 64g of Vitamin C. This is more than enough for our daily intake of the vitamin. Even if you eat two fruits in a day, your body will receive the daily intake of the vitamin. As per the US Health Department, the recommended intake of Vitamin C for women is 75mg and for men it is 90 mg.

Kiwi also has a high content of vitamins A, K and E. Vitamins A, C and E are known for their antioxidative properties and help to protect the cells from the harmful effect of free radicals. Also, these antioxidants destroy the free radicals in the body. Lutein is another antioxidant that is present in the fruit and it protects the eyes.

The fruit is also rich in minerals, such as potassium. Two tiny kiwi fruits have more potassium than what is found in a banana. Potassium controls the electrical impulses in the body and is a good electrolyte. It is also required to maintain the health of the heart. It eases the contractions in the heart. Kiwi even has other minerals, such as magnesium, zinc and phosphorous. It even has calcium and iron in small quantities.

The daily intake of fiber for an adult is between 21 and 38g, depending on the age. One kiwi fruit contains 2.1g of fiber. There are two kinds of dietary fibers, soluble and insoluble. The soluble fiber dissolves in water and slows down the process of absorption of glucose into the blood. This quality also helps to reduce cholesterol. Insoluble fiber does not dissolve and it protects the body from constipation. Kiwis have both these fibers in them.

Kiwi has approximately 50 calories in one fruit. It is a very nutritious low calorie fruit. Even the skin of the fruit is edible and has several antioxidants in it. Kiwis can be added to smoothies, salads, ice creams and other desserts. You can even add the fruit to your oatmeal or use it to garnish your meat dishes.

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