Kiwi is a nutritious and delicious fruit. It can mainly divide into red kiwi, yellow kiwi, and green kiwi according to its color. Kiwi has many health effects. Average consumption of kiwi can play a role in beautifying skin, helping defecation, preventing cardiovascular and cerebrovascular diseases, improving immunity, and so on.

There are many ways to eat kiwi fruit. In addition to directly peeling, it can also be made into kiwi juice, kiwi wine, dried kiwi, preserved kiwi fruit, and so on. When eating kiwi fruit, pay attention to the proper amount. Overeating kiwis is easy to cause diarrhea because it is a cool fruit. Let’s learn more about kiwis!

Main varieties of kiwis

There are many types of kiwis. However, all of them can be divided into mainly three types according to their core color.

Red kiwi

Red kiwi is native to China. It is round and large, the bottom is concave, and the flesh is red and radial. The flesh of the red kiwi is more tender, and the aroma is more intense.

Red kiwi

Compared with other colors of kiwis, the red kiwi’s sweetness is very high, and it tastes sweet and refreshing.

Red kiwi has very high nutritious and medicinal value. It is considered the most nutritious among kiwis, especially the vitamin C in it is very high. It is more than 10 times higher than lemon and more than 20 times higher than apple. So, it has the reputation of the king of vitamin C. Also a high calcium content in it.

Yellow kiwi

The yellow kiwi is also known as golden kiwi. It is smooth, bronze skin, golden flesh, sweet and juicy. Rich in vitamins and minerals.

Yellow kiwi

The new New Zealand golden kiwi fruit is produced naturally. In 1977, New Zealand scientists and Zespri researchers brought back tiny Actinidia Chinensis kiwi seeds collected from the Beijing Botanical Garden. They planted them in the Te Puke Horticultural Research Garden in New Zealand. After years of research and planting, they jointly cultivated the New Zealand yellow kiwi.

The yellow kiwi contains the most basic vitamin C and A and fiber and minerals required by the body. In addition, it contains other nutrients that are relatively rare such as Folic acid, carotene, glutathione, arginine, and other nutrients.

Green kiwi

Green kiwi

Green kiwi is the most common one. The fruit shape is relatively large, and the taste is also rich and delicious. The fruit skin is greenish-brown, and the fruit surface is smooth and hairless.

The green kiwi contains Vitamin C, E, K, and other vitamins. It is a low-fat food rich in nutrition and dietary fiber. It has obvious effects on weight loss and beauty.

Purple kiwi

There are many different varieties of kiwis that belong to these main varieties. Researchers also blend different types of kiwis to create high-quality and different varieties. The purple kiwi is one such special kiwi.

Purple kiwi

Purple kiwi is a new variety in kiwi (scientific name – Actinidia melanandra). The fruit size is large. The flavor is rich and delicious. The fruit orchard of this variety is cone-shaped, the fruit is protruding, the skin is purple, and the fruit surface is smooth and hairless.

The average fruit weight of purple kiwi is 85-95 grams, and the maximum fruit weight is 129-242 grams. The flesh is purple, dense, tender, juicy, and the flavor is strong and sweet.

Nutritional value of kiwis

Kiwi is sweet and sour and rich in nutrition. It is rich in vitamin C, vitamin A, vitamin E, and trace elements such as potassium, magnesium, and cellulose. It also contains other rare fruit nutrients – folic acid, carrot pigment, calcium, lutein, amino acids, natural inositol.

The nutritional value of kiwi is much higher than other fruits. For example, its calcium content is 2.6 times that of grapefruit, 17 times that of apples, and 4 times that of bananas. Also, the content of vitamin C is twice the size of oranges.

Among the top 26 most consumed fruits in the world, kiwi is the most abundant and comprehensive.

Among the top three low-sodium and high-potassium fruits, kiwi tops the list because it contains more potassium than bananas and oranges.

According to analysis, the vitamin content of kiwi per 100 grams of fresh samples is generally 100-200 mg, and the highest is 400 mg, which is about 5-10 times that of citrus.

It contains 8-14% sugars and 1.4-2-acids. 0% also contains 12 kinds of amino acids, such as tyrosine.

Most fruits are rich in one or two nutrients. But kiwis contain more nutrients than any other fruit. Each kiwi can provide 8% DV folic acid, 8% DV copper, 8% pantothenic acid, 6% DV calcium and fresh, 4% DV iron and vitamin B6, 2% DV phosphorus, and other vitamins and minerals.

A single kiwi can provide more than twice a person’s daily vitamin C requirement and is known as the ” King of Fruits. ” Kiwi also contains good soluble dietary fiber.

According to a research report by the U.S. Department of Agriculture, the broad antioxidant index of kiwi is second only to that of pears and blueberries.

Women eating kiwi

Potential benefits of eating kiwi

01. Beautifying the body

Kiwi is rich in vitamin C and potassium. These nutrients are beneficial for skin maintenance and improve skin condition. In addition, kiwi is rich in vitamins and dietary fiber, but the amount of fat is low. It also has pigments that nourish blood and nourishes the skin.

Also, rich vitamins contain in kiwi have the effect of nourishing the hair, making the hair black and shiny.

02. Promoting bowel movements

Eating kiwi can promote digestion. It contains proteolytic enzymes, which can help the digestion of food. Especially the meats can not digest easily. The proteolytic enzymes help digest meats easily. In addition, the dietary fiber and fruit acid contained in kiwi can promote intestinal peristalsis and help defecation.

03. Lowering cholesterol and preventing cardiovascular disease

One-third of the fiber contained in kiwi is pectin. It can reduce blood cholesterol concentration and prevent cardiovascular disease. In addition, fresh kiwi and kiwi juice can reduce serum cholesterol and triglyceride levels, which is beneficial to high blood pressure and hyperlipidemia. It has an adjuvant therapy effect on disease, coronary heart disease, etc.

Kiwi is rich in arginine, which can effectively improve blood flow and prevent the formation of thrombus. Thus, it has a special effect on reducing the incidence of cardiovascular diseases such as coronary heart disease, hypertension, myocardial infarction, and arteriosclerosis and treating impotence.

Kiwi is also rich in vitamin C, which has the effect of lowering blood cholesterol content. In addition, it can dilate blood vessels and protect blood vessel health.

04. Controlling blood sugar

Kiwi is rich in chromium. Chromium is important in the breakdown of the body’s fats and carbohydrates. Chromium also helps to break down insulin and glucose in the body. As a result, kiwi can stimulate the activity of islets and has a good effect on controlling blood sugar.

05. Alleviating allergies

Kiwi has strong antioxidant properties. These antioxidants have the effect of repairing damage and alleviating allergies. So, kiwi has a good effect on allergic symptoms such as skin infections.

Kiwi on tree

06. Improving immunity

Kiwi has extremely high nutritional value. It can meet the body’s different nutritional needs after consumption. Vitamin C, polysaccharides, fruit acids, and other substances it contains can improve the body’s own disease resistance. It also improves the digestion of the digestive system, and it will bring positive effects on maintaining human health.

07. Regulating emotions and calm your mood

Kiwi contains serum stimulants, which can enhance brain activity and relieve tension and depression. In addition, the natural inositol contained in it is beneficial to brain activity, releases stress, and helps depressed people get out of emotional depression.

08. Losing fat and weight

Kiwi has very low calorie and fat content. Therefore, it is suitable for people who need to lose weight as diet food. Eating kiwi can meet the human body’s demand for carbohydrates and reduce the intake of fat. So it is a good product for weight loss.

09. Preventing cancer

Kiwi contains the anti-mutation ingredient glutathione, which is beneficial to inhibit the mutation of cancer genes. It has a certain inhibitory effect on liver cancer, lung cancer, skin cancer, prostate cancer, and other cancer cells.

10. Helping to relieve eye diseases

Kiwi is rich in lutein. The accumulation of lutein on the retina can prevent spots’ deterioration. Spots deterioration on the eye causes permanent blindness. Kiwis have important nutrients that can help reduce the risk of cataracts.

11. Helping to development of the fetus

Kiwi is rich in folic acid. Folic acid is one of the essential substances for building a healthy body. In addition, it can prevent neural tube defects of embryonic development and relieve the problems of pregnant women.

Find out the bizarre benefits of kiwi fruit

Kiwi and strawberry

Precautions of eating kiwi

01. Don’t eat kiwi and cucumber together

Cucumber contains a vitamin C decomposition enzyme, which can destroy vitamin C in food. Therefore, don’t eat cucumber and kiwi simultaneously to avoid the destruction of vitamin C in kiwi.

02. Don’t eat kiwi and milk together

Vitamin C in kiwis easily coagulates with the protein in dairy products. As a result, it affects digestion and absorption and causes abdominal distension, abdominal pain, and diarrhea.

Therefore, after eating vitamin C-rich kiwis, you must not drink milk or eat other dairy products immediately.

03. Don’t eat kiwi and shrimp

Kiwi and shrimp can cause poisoning when eaten together.

04. Don’t eat kiwi and crab

Crabs contain compounds of pentavalent arsenic. Pentavalent arsenic is originally harmless to the human body. But if you eat kiwi and crabs, pentavalent arsenic will meet with vitamin C. It will convert pentavalent arsenic into trivalent arsenic, which is highly toxic.

When it is eaten together for a long time, and poison accumulates, it can cause pain, nausea, and other toxic symptoms.

05. Don’t eat kiwi and carrots

Kiwi is rich in vitamin C, and carrots contain a vitamin C enzyme substance that can destroy vitamin C. If the two are consumed simultaneously, it will reduce the original nutritional value of each.

Health Benefits Of Kiwi

Sam Perera, Founder of Stethostalk, is a food safety follower and organic food lover. He has completed the PLANT-BASED NUTRITION Cornell Certificate Program, Cornell University, US. Before this, he worked for a few years in IT services. A dedicated follower of nature, he believes in healing with natural foods. In his free time, he loves Gardening, Blogging, and traveling.