The National Cancer Institute notes that high levels of free radicals in the body can cause damage to DNA that can result in various types of cancer.
Kiwis provide a trusted source of a range of antioxidants that help remove free radicals from the body. This is one way in which the fruit may help prevent cancer.
In addition, research from Trusted Source has shown that people who eat plenty of fibre, especially from fruits and cereals, are less likely to develop colorectal cancer than those who eat little fiber.
Kiwellin and kissper are proteins in kiwifruit that may have anti-inflammatory properties.
Laboratory findings Trusted sources have indicated that kissper may help manage inflammation in the human intestines.
Kiwifruit contains folate, which is essential for cell division. During pregnancy, doctors advise women to take additional folate, as it may protect the foetus from developmental problems such as neural tube abnormalities.
One Kiwi provides around 17.2 micrograms (mcg) of folate, or just over 4% of an adult’s daily requirement.
Learn more about the benefits of folate.
Kiwi contains vitamin K and traces of calcium and phosphorus, all of which contribute to bone health. An adequate intake of vitamin K (Trusted Source) may help prevent osteoporosis.
Vitamin K also plays an important role in blood clotting.
One Kiwi provides 23–30% of an adult’s daily requirement. trusted source of the vitamin.
Kiwi fruit is not often considered a "superfood," but in fact, it’s a fruit that is full of important vitamins and minerals and can have a very positive effect on your health. These brown fuzzy fruits have a sweet and slightly tangy taste with green flesh on the inside that lends a unique flavor and tropical zing.
Kiwi boasts a whole range of nutrients, such as fiber, vitamin C, folate, copper, potassium, antioxidants, vitamin E, and vitamin K. The skin and seeds are edible, though many people choose to peel them off because of their fuzzy texture.
Kiwis are a tough-growing fruit and are readily available throughout the year in supermarkets. They are grown in California from November to May and in New Zealand from June to October.
The fruit also comes in 50 different varieties, with flesh ranging from custard-like gold to bright pink, each with a varying flavour profile and use.
You may have heard that kiwi fruit is high in vitamin C, but besides that, it has an incredible nutritional profile. This low-calorie fruit (61 calories per 100 g) can provide your daily RDA with many vital nutrients.
Here is the nutritional profile of 100 grammes of raw kiwi fruit:
61 calories
0.5 g fat
3 mg of sodium
15 g of carbohydrates
9 g of sugar
3 g of dietary fibre
1.1g protein
Vitamin C, also known as ascorbic acid, is responsible for the growth and repair of body tissues as well as supporting the immune system. In addition to vitamin C, kiwis contain a good amount of vitamin K.
Vitamin K is a fat-soluble vitamin that regulates blood clotting, metabolism, and blood calcium levels. Considering it’s a fruit, kiwi contains an impressive amount of vitamin K at 40 mcg per cup.
Copper is a nutrient that works with iron to form red blood cells, supports healthy bones, nerves, and immune function, and helps iron absorption.
Copper is a prevalent nutrient in kiwis and provides 14% of your recommended daily intake. Kiwis also contain reasonable amounts of folate, potassium, and dietary fiber.
