Kiwi fruit is an ancient Chinese fruit that originated in Chang Kiang Valley of China. It did not become available in the United States until 1962, according to the California Kiwifruit Commission. Kiwi fruit is low in calories and contains more vitamin C than an orange. Including kiwi fruit in your diet can offer a number of health advantages.
Low in Calories
Like most fruits, kiwis are very low in calories. A 1 cup serving contains 110 calories. By comparison, a 1 cup serving of mango has 120 calories and a small, 6 1/2-oz. orange has 60 calories.
High in Fiber
Kiwi fruit is a good source of fiber. A 1 cup serving contains 5.4 g of fiber. Fiber in food takes your body longer to digest, helping you manage your appetite for weight control. Including more fiber in your diet can also help improve bowel function, lower your cholesterol levels and improve blood sugars in people with diabetes. The amount of fiber you need each day depends on your age and sex. Adult women need 21 to 25 g of fiber a day, and adult men need 30 to 38 g of fiber a day.
High in Potassium
A 1 cup serving of kiwi contains 562 mg of potassium. In comparison, 1 cup of sliced bananas contain 537 mg of potassium. The American Heart Association recommends that you consume 4,700 mg of natural potassium a day to help improve blood pressure. Increasing the potassium in your diet counterbalances the effects of sodium on blood pressure. Talk to your doctor about your potassium needs. Some conditions, such as kidney disease, require a potassium-restricted diet.
High in Vitamin C
A 1 cup serving of kiwi contains 167 mg of vitamin C. Vitamin C is an essential water soluble vitamin. Healthy adult men need at least 90 mg of vitamin C a day, and healthy adult women need 75 mg of vitamin C a day. Vitamin C plays a role in the synthesis of collagen and supports normal growth and development. It is also an important antioxidant that protects cells from free radical damage and may help prevent the onset of heart disease and some types of cancers.
References
- U.S. Department of Agriculture Nutrient Database: Kiwi Fruit
- MayoClinic.com: Dietary Fiber: Essential for a Healthy Diet
- Office of Dietary Supplements: Vitamin C
- American Heart Association: Potassium and High Blood Pressure
- Kids Health: Learning About Calories
- Califorina Kiwifruit Commission: History of Kiwifruit
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