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6 Kiwi Health Benefits for Your Heart, Immunity, and More – Health News Today – Nasqhino
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Health News Today

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6 Kiwi Health Benefits for Your Heart, Immunity, and More – Health News Today

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There are some fruits that make their way into my grocery cart pretty frequently, like avocados (duh) and bananas. But then there are fruits I completely overlook until they end up in something someone else lovingly makes for me, like a breakfast plate or snack, and then I remember, wow, how much I actually like it. For me, kiwi is one of those fruits.

While kiwi today is most commonly associated with New Zealand, the fruit actually originates from northern and eastern regions of China. (It’s called mihoutao or yang tao in Chinese; English speakers initially referred to it as “Chinese gooseberry” because it had a similar taste to gooseberries.) The fruit was reportedly introduced to New Zealand in 1904 by a girls’ school teacher who had been visiting China; she shared the seeds with a gardener who was able to successfully grow them. However, in the ’50s, produce companies wanting to export struggled to get U.S. consumers interested in the fruit because of its name. So in 1959, produce company Turners and Growers officially renamed the fruit as “kiwifruit,” in honor of New Zealand’s national bird—which is also brown and fuzzy. The rest, as they say, is history.

Kiwi is delicious thanks to its unique, sweet-tart flavor, and its health benefits are worth being mindful of year-round. Here’s a full run-down of the nutritional benefits of one serving (one fruit), according to the U.S. Department of Agriculture:

  • Water: 63 grams
  • Calories: 44 kcals
  • Protein: 1 gram
  • Total fat: 0.3 grams
  • Carbohydrates: 11 grams
  • Fiber: 2 grams
  • Calcium: 26 micrograms
  • Iron: 0.2 micrograms
  • Magnesium: 12 micrograms
  • Phosphorous: 26 grams
  • Potassium: 148 milligrams
  • Zinc: 0.1 micrograms
  • Copper: 0.1 micrograms
  • Selenium: 0.2 micrograms
  • Vitamin C: 56 milligrams
  • Folate: 20 micrograms
  • Beta-carotene: 39 micrograms
  • Vitamin A: 3 micrograms
  • Lutein: 92 micrograms
  • Vitamin K: 30 micrograms

Below, registered dietitian Erica Ingraham, RD, explains how kiwi’s nutritional profile translates to actually being beneficial for your body. Plus, get ideas on how to work the fruit into your diet more.

6 kiwi health benefits, according to a registered dietitian

1. Kiwi is hydrating

The first of the kiwi health benefits Ingraham points out is that it’s hydrating. “Kiwis are about 90 percent water,” she says. “This makes it a helpful fruit for people who are trying to meet their hydration needs.” While kiwi is high in water, it’s worth noting that it’s not a replacement for H20. You still need to drink water throughout the day; the average person needs nine cups of water a day, and if you’re working out you need even more. Think of kiwi as a hydration source that will score you extra points.

2. Eating kiwi could help with constipation

Another benefit of eating kiwi is that, like all fruit, it has fiber. “The fiber in kiwi means that it can help the body maintain good digestion,” Ingraham says. “One study in particular linked eating kiwi to helping with…

Read More: 6 Kiwi Health Benefits for Your Heart, Immunity, and More

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