Kiwis are a small, brown and fuzzy fruit that is also called a Chinese gooseberry. Don't let their size fool you; they are packed with nutrients and pair well with a variety of other fruits. A serving is one to two kiwis, depending on their size. They should be allowed to ripen at room temperature and then kept in the refrigerator for up to seven days. Adding a few kiwis to your weekly meal plan provides health benefits and creates new recipe ideas.
Vitamin C
According to the Cancer Resource Center, a serving of kiwi fruit contains 60mg of vitamin C, which is almost as much as you need in one day. A kiwi has more vitamin C than an orange. The average person should be getting 90mg of vitamin C every day, according to the Council for Responsible Nutrition. This vitamin is necessary for healthy teeth and gums, wound healing and immunity and it helps your body more efficiently absorb calcium and iron from the food you eat.
Fiber
A serving of kiwi weighs in with 25g of fiber, which is more than an apple contains, reports the Cancer Resource Center. Getting adequate fiber in your daily diet helps keep your cholesterol in check and reduces your risk of heart disease as well as regulating digestion. In addition, it can help keep you feeling full longer, which keeps you from overeating between meals. Women should be getting between 21g and 25g of fiber each day, while men need 30g to 38g, according to MayoClinic.com. Having a kiwi each day makes it easy to reach these goals.
Antioxidants
Fruit, kiwis included, should be part of your balanced diet because they contain antioxidants that fight the free radical damage that can lead to cancer. One such antioxidant that is present in kiwi fruit is vitamin E, which fights damage caused by a poor diet, smoking and environmental toxins, reports MedlinePlus. The other antioxidants that are found in kiwis protect you from heart disease and other health conditions and reduce the amount of damage that is done to the cells in your body.
B Vitamins
According to the Cancer Resource Center, kiwi fruits contain several of the B vitamins, including B6, niacin, thiamine and riboflavin. These are nutrients that are important for getting and using the energy from the food you eat and that keep your red blood cells healthy. A vitamin B deficiency can result in several health conditions, including anemia. Adding some kiwi to your diet will give you energy while protecting your health at the same time.
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