It’s a little sweet, a bit sour, and surprisingly fuzzy. This little fruit might just be the most overlooked superfood hiding in your grocery cart.
With only 48 calories, it’s associated with benefits like a stronger immune system, healthier skin, better sleep, and improved digestion.
Interestingly, one gastroenterologist even “prescribes” it to two patients daily to help maintain regularity.
Kiwi, a fruit that hails from the mountainous regions of southwestern China, is bursting with nutrients.
One of its standout features is vitamin C. Just one kiwi contains about 64 milligrams—over 80% of the recommended daily intake.
Since your body can’t make vitamin C on its own, it’s crucial to include it in your diet. This powerful antioxidant combats cell damage from free radicals and provides a helpful boost to your immune system.
Dr. John McDonnell, a pediatric immunologist, notes, “It helps your immune cells reach the site of infection and aids in eliminating those that are infected.”
Besides that, vitamin C speeds up wound healing, boosts collagen production, helps keep skin firm, and can even lighten dark spots for a more even complexion.
But kiwi isn’t just about vitamin C. It boasts a unique mix of both soluble and insoluble fibers, promoting healthy digestion.
While it’s hard to claim there’s a miracle fruit for gut health, some experts suggest that kiwi may offer more advantages compared to other well-known options like prunes or plantain.
Studies have shown that kiwi can improve intestinal function, lessening symptoms for people with irritable bowel syndrome, and enhancing stool frequency and consistency.
Fruits like kiwi also serve as prebiotics, nourishing the beneficial bacteria in our intestines.
As Dr. William Lee remarked in a podcast, “You’ll start to shift unhealthy bacteria colonies and begin to feel better in just one day.”
If you need one more reason to toss a kiwi into your shopping basket, consider its potential to enhance your sleep. This tangy fruit is rich in serotonin, which helps produce melatonin—key for a stable sleep cycle.
In one study, participants who consumed two kiwis an hour before bedtime found they slept longer and improved their sleep quality.
Furthermore, kiwi may offer heart health benefits, potentially protect against eye diseases, and aid in weight management.
And if you’re feeling adventurous, you might want to try eating the skin.
The fuzzy outer layer is surprisingly nutritious, boosting fiber content, and providing additional antioxidants like vitamin E and folic acid.
However, peeling isn’t strictly necessary.
Kiwi skin has a unique texture but contains calcium oxalate crystals, which can create minor scratches inside the mouth, leading to discomfort. For those with sensitive mouths or acid reflux, this can be particularly bothersome.
Additionally, it’s worth noting that the skin holds oxalates, natural compounds that, while generally safe, could increase the risk of kidney stones for some individuals.
