Derocha notes that “kiwis are lower on the glycaemic index than a lot of fruits,” if you are monitoring your blood sugar. She points out that kiwis are officially part of the berry family, so their glycaemic index readings resemble those of berries.
Kiwi medical advantages
Though modest in stature, Kiwis have a powerful nutritional load that may help with anything from digestive health to immunity to even sleep.
Kiwi is especially a “amazing source of vitamin C,” Wegman notes. More than 100% of your daily advised intake, one cup of kiwi has 134 milligrammes of vitamin C, more than you would get in a cup of orange.
Including vitamin C and vitamin E, the antioxidants in kiwi “fight (free radical) damage that can lead to cancer, heart disease and inflammation,” Wegman notes. Particularly in terms of collagen formation and UV damage prevention, Derocha notes, that potent mix of vitamins also promotes skin health.
Kiwifruits also have lutein, an antioxidant noted for advantages for eye health, Wegman notes.
“Kiwi are a great source of potassium and fibre, both of which help blood pressure and heart health,” adds Wegman. “They also have traces of vitamin K and calcium and phosphorous, which are vital for bone health.” (She advises watching your potassium intake if you have renal illness.)
Two grammes of gut-healthy fibre abound in Kiwis. Though it seems little, it is more than many other fruits and will help us target the 25 to 38 grammes of fibre we should strive for daily. Moreover, given their weight, kiwifruits are among the fruits with the greatest fibre content available.
And if you find it difficult to fall asleep, you might want to finish your day with a fruit dish with some sour cherries and kiwi. According to Wegman, studies point to the high serotonin levels in kiwis perhaps helping individuals achieve better nighttime slumber.
Is one able to eat kiwi skin?
You certainly can!
“You need not peel a kiwi,” Wegman advises. Derocha says, however, that some individuals find the fuzzy texture to be quite unpleasant and off-putting; so, there is no harm in only consuming the meat.
Are kiwis something you could be allergic to?
The specialists advise you to consider oral allergy syndrome if you see any swelling or itching in your mouth after kiwi intake. Another name used sometimes for the disorder is pollen-food allergy syndrome.
The American Academy of Allergy, Asthma and Immunology says oral allergy syndrome results from the body confusing the proteins in certain fruits and vegetables with those present in plants you could be sensitive to seasonally.
People who have oral allergy syndrome, for example, may discover they respond to kiwis in addition to birch pollen. Kiwis also have some cross-reactivity with latex, hence people who are allergic to latex might find their bodies sensitive to kiwifruits because of a related process.
If you believe you may have an allergy, be sure to see your doctor or allergist since oral allergic responses such as these can be serious and even fatal. Additionally try to avoid the trigger foods whenever you can.
Kiwis: best methods to eat and utilise
Kiwis provide any meal their vivid green or yellow hue and harmony of sweet and sour taste.
Kiwis are a great complement to salsa, Derocha notes, just as peaches are. To create a sweet and fiery salsa, Wegman advises adding kiwi, red onion, jalapeño, cilantro and lime.
Derocha also likes putting them to poke bowls; her children adore them with red and yellow fruits in a “stoplight” yoghurt parfait.
Another great way to utilise kiwis, Derocha notes, are smoothies and smoothie popsicles. A basic smoothie combining kiwi, spinach, and apple is one of Wegman’s favourites. Derocha sometimes creates simple, reviving popsicles using only chopped fruit—kiwi, for example—along with coconut water.
