Popular worldwide and expensive in some countries, kiwis might not be number one choice of fruit for many Australians, but considering the set of vital nutrient compounds it provides, they make a fantastic addition to daily meal plans, not to mention the fruit is one of the healthiest and most refreshing snacks during summertime.
Why eat kiwifruits in the summer
Very important during the summer is to stay hydrated, which is even more relevant when spending a lot of time under the sun or performing physical activities. And while nothing should substitute water, consuming fruits and vegetables daily is another way to provide the body with the nutrients it needs to remain healthy.
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Fruits and vegetables help replenish the nutrients we lose through sweating, which occurs a lot with elevated environmental temperatures. Kiwis, for example, provide more vitamin C than oranges and reasons why vitamin C in good amounts is critical during the summer months include
- Protection against UV rays and excess heat
- Protection against free radical damage
- Supporting production of collagen in the body
- Promoting good skin health
- Healing sun burns faster
Not only that, but kiwifruits also contain good amounts of vitamin E and potassium, the latter an essential electrolyte that helps regulate bodily fluids and supports tissue repair.
Kiwis – Nutritional profile
There is a reason kiwis are chosen over other fruits during the summer, and it’s a lot to do with the nutrients they contain. Here is the nutritional profile for one medium-sized peeled fruit.
Vitamins
Vitamin A 66.1 IU
Vitamin C 70.5 mg
Vitamin E 1.1 mg
Vitamin K 30.6 mcg
Niacin 0.3 mg
Folate 19.0 mcg
Pantothenic acid 0.1 mg
Choline 5.9 mg
Betaine 0.4 mg
Minerals
Calcium 25.8 mg
Iron 0.2 mg
Magnesium 12.9 mg
Phosphorus 25.8 mg
Potassium 237 mcg
Sodium 2.3 mg
Zinc 0.1 mg
Copper 0.1 mg
Manganese 0.1 mg
Selenium 0.2 mcg
The same amount of fruit contains 46.4 calories, 0.9 grams protein, 11.1 grams carbohydrates, 0.4 grams fat and 63.1 grams water. Kiwis are cholesterol free fruits and low in saturated fat.
Kiwis – Health benefits
The vitamins and minerals aren’t the only beneficial compounds in kiwifruits. Kiwis also contain many phytonutrients that provide even more health benefits.
The phytonutrients in kiwifruits provide DNA protection
Although researchers have yet to establish which compound(s) specifically protect DNA, it’s been established that kiwifruits do indeed carry protective benefits, and most likely due to the different flavonoids and carotenoids they contain.
Vitamin C in kiwifruits provides antioxidant protection
One of the most important nutrients in the body, vitamin C is water-soluble and provides a number of benefits including reducing the risk of colon cancer and heart disease. Vitamin C is a primary nutrient that fights against free radicals and the damage they cause in the body.
The dietary fiber in kiwifruits reduces the risk of heart attack
Containing a good amount of dietary fiber, kiwis promote good cholesterol levels, and this is associated with reduced risk of heart disease, particularly heart attack. Because dietary fiber also promotes good digestion and supports detoxification through removing toxins from the colon, kiwis reduce the risk of colon cancer.
The level of potassium in kiwifruits supports good blood pressure
Potassium is a very important nutrient that serves many purposes, among which, helping balance the electrolytes in the body and neutralizing the effects of too much sodium intake. Containing such a good amount of potassium, kiwis help regulate bodily fluids while supporting good blood pressure.
The vitamin E content promotes healthy skin
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Vitamin E offers various protective benefits including protection against eye disorders, Alzheimer’s disease, and diabetes, but it is also a powerful antioxidant that protects the skin against degeneration.