Kiwi Fruit Nutrition Facts

The kiwi fruit is an edible berry belonging to the family of Actinidiaceae of the Actinidia genus. The berry which was the national fruit of China was known as Chinese gooseberry, until the cultivators in New Zealand started cultivating it as a commercial crop. Its numerous nutritional benefits play a vital role in making it a popular nutritional fruit.

Kiwi Fruit Nutritional Value

The kiwi fruit a brown colored fruit, oval in shape, weighing approximately 125g, and has soft, juicy, emerald green colored flesh within. It is rich in various vitamins, minerals, omega-3 fatty acids and antioxidants. It is made up of water, and therefore a single fruit weighing approximately 100g only has around 61 calories.

Kiwi fruits have numerous health benefits, ranging from prevention of asthma to protection from DNA mutations. Let's have a detailed look at the various nutrients present in this fruit, and the benefits of each of these nutrients.

Vitamin C
It is a rich source of vitamin C, and provides approximately 103 percent of the daily recommended intake (DRI). Being rich in Vitamin C, it helps in developing resistance against various infectious agents. It is also known to be helpful in dealing with harmful free radicals.

Vitamin E
Kiwi fruit is also rich in vitamin E, and therefore eating it reduces the risk of cancer and heart diseases. It also helps in recovering from exercise-induced oxidative damage. More importantly, it is not high in fat content like other sources of Vitamin E, and that makes it more beneficial.

Potassium
It is also rich in electrolyte potassium which is an important component of cell and body fluid. Potassium counters the effects of sodium and thus helps in controlling heart rate and blood pressure.

Flavonoid antioxidants
It contains flavonoid antioxidants such as beta carotene, lutein and xanthin. Lutein is effective in reducing the risk of cancer and heart disease. It also helps in preventing disorders like cataracts and macular degeneration, which eventually lead to blindness.

Omega-3 Fatty Acids
Kiwi fruits, especially the seeds, are rich in omega-3 essential fatty acids which help in reducing the risk of coronary heart disease and stroke. Studies have also revealed that omega-3 fatty acids intake helps in preventing developmental differences, such as autism, in children.

Dietary Fiber
With approximately 3.8 g fiber per 100 g of fruit, kiwi fruit is rich in soluble dietary fiber which makes it a good bulk laxative. The fiber also decreases exposure time to toxins and protects colon mucous membrane.

Minerals
Kiwi fruit is also known to contain significant amounts of minerals such as manganese, which is used as a co-factor for superoxide dismutase, and magnesium, which helps in strengthening of the bones. It also contains significant amount of copper which proves to be helpful for children. Copper helps in bone strengthening, brain development and boosts immunity.

Other than the above mentioned facts, there are a few more nutrition facts which have to be taken into consideration before coming to any conclusion about the usefulness of the fruit. Owing to the certain substances present in this fruit, it helps in preventing clot formation within the blood vessels. Studies have also revealed that eating kiwi fruits makes the person less vulnerable to respiratory-related health problems, such as shortness of breath and night coughing.

One has to be careful though, because consuming this fruit can also trigger some side effects in few individuals, owing to the protein-dissolving enzyme actinidin present in the fruit. Overall, the side effects of kiwi fruits are completely overshadowed by their benefits, and hence we recommend you to have a serving of the same regularly - it will help you to keep various health hazards at bay.