The invigorating ignite of kiwifruit: A Vitamin C virtuoso
Kiwifruit, also known as kiwi, is a true superfruit. This tiny, fuzzy fruit is a powerhouse of vitamins and minerals, earning it the title of one of the healthiest fruits. It's particularly renowned for its exceptional vitamin C content, surpassing even oranges and lemons. Read on to discover the health benefits and culinary versatility of this underappreciated fruit.
A powerhouse of vitamin C
One medium-sized kiwi packs a whopping 64 milligrams of vitamin C, or 71% of the daily recommended intake. That's enough to make it a great choice for supporting your immune system. Vitamin C is essential for the growth, development, and repair of all body tissues. It's involved in numerous body functions, including the absorption of iron, wound healing, and the maintenance of cartilage, bones, and teeth.
Rich in dietary fiber
Kiwifruit is a rich source of dietary fiber, providing approximately three grams per medium-sized fruit. This translates to almost 10% to 12% of the daily fiber intake recommended for adults. Incorporating kiwifruits into your diet can significantly contribute to a healthy digestive system. It helps prevent constipation and promotes regularity, effectively supporting a healthy digestive tract.
Packed with antioxidants
In addition to being a rich source of vitamin C, a potent antioxidant in its own right, kiwifruit also boasts a variety of other beneficial antioxidant compounds, including vitamin E and polyphenols. These antioxidants work to combat harmful free radicals in the body, protecting cells from damage and reducing the risk of inflammation and diseases like cancer.
Heart health benefits
Eating two to three kiwifruits a day drastically cuts the chances of blood clotting by reducing the fat levels in the blood, which can otherwise lead to blockages. Plus, the high potassium content in kiwifruit helps regulate blood pressure levels. And its powerful antioxidants shield you from harmful free radicals, decreasing the risk of heart disease. All these factors combined make kiwifruit a heart health superstar.
Culinary versatility
Kiwifruit adds a sweet-tart flavor to many dishes. It's great in salads, smoothies, and yogurts or used as a natural meat tenderizer. This is due to the enzyme actinidin, which helps break down proteins. Just remember not to cook it for too long as heat can destroy beneficial nutrients like vitamin C.
