Nutritional Composition of Kiwi
Several sources describe kiwi as a highly nutrient-dense fruit. It contains abundant amounts of:
• Vitamin C — even more than an orange per 100 g
• Fiber — both soluble and insoluble, supporting bowel function
• Potassium, vitamin E, and folate
• Antioxidants — such as polyphenols and carotenoids
• Actinidin enzyme, which helps break down proteins and aids digestion
Medical News Today lists the nutritional content of 100 g of peeled kiwi, highlighting especially vitamin C, fiber, and potassium.
Effects on the Body
1. Support for the Immune System
The high vitamin C content in kiwi strengthens immune defense and may reduce the severity and duration of infections.
2. Improved Digestion
- Fiber promotes bowel function and prevents constipation.
- The enzyme actinidin aids in protein breakdown and may help with stomach function.
Studies have shown that consuming two kiwis daily for four weeks improved bowel function in people suffering from constipation.
3. Heart and Cardiovascular Health
- The antioxidants and fiber in kiwi may reduce risk factors for heart disease, such as oxidative stress and cholesterol.
4. Blood Sugar Management
- Kiwi has a low glycemic index, which helps keep blood sugar levels more stable.
- 5. Possible Effect on Sleep Quality
- According to some studies, kiwi may improve sleep quality, possibly due to antioxidants and serotonin.
- 6. Skin and Tissue Wellbeing
- Vitamin C promotes collagen formation and wound healing.
Who might kiwi not be suitable for?
- Those with a kiwi allergy or cross-reactivity with pollen
- Individuals with kidney disease or a tendency to kidney stones, because kiwi contains oxalates
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