Nutritional Value of Kiwi (per 100 grams)
| Nutrient | Amount |
| Calories | 61 kcal |
| Water | 83.07 g |
| Protein | 1.14 g |
| Fat | 0.52 g |
| Carbohydrates | 14.66 g |
| Fiber | 3.0 g |
| Sugars | 8.99 g |
| Vitamin C | 92.7 mg |
| Vitamin K | 40.3 µg |
| Vitamin E | 1.46 mg |
| Folate | 25 µg |
| Calcium | 34 mg |
| Iron | 0.31 mg |
| Magnesium | 17 mg |
| Phosphorus | 34 mg |
| Potassium | 312 mg |
| Sodium | 3 mg |
| Zinc | 0.14 mg |
Interesting Facts about Kiwi
- Unique Enzyme: Kiwi contains an enzyme called actinidin, which helps break down proteins and can aid in digestion. This enzyme is also why fresh kiwi can tenderize meat.
- High Vitamin C Content: One kiwi contains more vitamin C than an orange, making it an excellent choice for boosting the immune system.
Origin of Kiwi
Kiwi, also known as the Chinese gooseberry, originates from the Yangtze River valley of northern China and Zhejiang Province on the coast of eastern China. It was later cultivated in New Zealand, where it was renamed and became widely popular.
Health Benefits of Kiwi
- Rich in Nutrients: Kiwi is a low-calorie fruit packed with essential vitamins and minerals, particularly vitamin C and vitamin K.
- Antioxidant Properties: High in antioxidants like vitamin C and vitamin E, kiwi helps combat oxidative stress and free radical damage.
- Supports Digestion: The fiber and actinidin enzymes in kiwi aid in digestion and help prevent constipation.
- Boosts Immune System: High vitamin C content boosts the immune system and helps the body fight off infections.
- Improves Heart Health: Kiwi’s potassium and fiber content help regulate blood pressure and cholesterol levels, promoting cardiovascular health.
Benefits for Specific Body Parts or Organs
- Digestive System: The fiber and actinidin enzymes in kiwi promote healthy digestion and regular bowel movements.
- Skin: The high vitamin C content supports collagen production, which is essential for skin elasticity and firmness.
- Eyes: Kiwi contains lutein and zeaxanthin, antioxidants that are beneficial for eye health and may help prevent age-related macular degeneration.
- Heart: The potassium, fiber, and antioxidants in kiwi support heart health by managing blood pressure and reducing cholesterol levels.
Sources
- USDA FoodData Central
- Healthline
- Medical News Today
