How Many Kiwi Fruits Should I Eat A Day? Everyone wants to eat healthy and ensure they are eating the right amount of fruits and vegetables. Fruits, in particular, have all kinds of nutrients and can help with weight loss. Kiwi fruit is already known for the amazing health benefits it offers. If you are trying to figure out how many kiwi fruits you should eat a day, then keep reading to find out more about this superfood.
How many kiwi should I eat a day?
Everyone should eat at least one kiwi fruit daily owing to its health benefits. Just one serving of kiwifruit provides a whopping 117% of the daily value of vitamin C and 21% of dietary fiber.
Is it OK to eat 2 kiwis a day?
In fact, a study showed that eating two kiwis per day for 4 weeks increased vitamin C levels and also improved the function of immune cells called neutrophils in young men with low vitamin C levels ( 19 ). Neutrophils are white blood cells that help protect against pathogens and infection.
Nutritional Value Of Kiwi Fruit
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 100g) can provide your RDA with many vital nutrients.
Here is the nutritional profile of 100g of raw kiwi fruit:
- 61 calories
- 0.5 g fat
- 3 mg sodium
- 15 g carbohydrates
- 9 g sugar
- 3g dietary fiber
- 1.1g protein
Vitamin C, also known as ascorbic acid is responsible for the growth and repair of body tissues as well as immune system support. 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 40mcg per 1 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.
Incredible Effects of Eating Kiwi Every Day, Says Dietitian
Compared to more popular fruits—like berries, apples, and bananas—kiwis are likely not high on your list of groceries to snag during the week. However, when considering the incredible health benefits eating a kiwi can do for your body, you may want to reconsider adding them to your cart.
Along with being a sweet treat that’s also low in calories, kiwis can benefit your body’s health goals in numerous ways. Here’s why you should toss in a few kiwis into your basket next time you’re at the store, and for even more healthy fruit tips.
Kiwis are rich in antioxidants.
Antioxidants play an essential role in fighting off the free radicals in your body, which are caused by oxidative stress and increase your risk of developing chronic diseases. Foods rich in antioxidants are essential for protecting your body and keeping it healthy.
Kiwis are a rich source of vitamin C, choline, lutein, and zeaxanthin, all types of antioxidants known for warding off free radicals.
“Rich in antioxidants and vitamins, this yummy green fruit can support heart health, digestion, immune health, and even sleep,” says Young.
Kiwis are bursting with vitamin C.
Vitamin C is one particular antioxidant kiwis are rich in, with a whopping 64 micrograms per one tiny fruit. Slice up two kiwis and you’ll have more than enough vitamin C for the day.
“Kiwi contains more than 200% of the daily value for the antioxidant vitamin C making it a perfect food for immune health,” says Young.
Vitamin C is essential not only for its antioxidant properties, but this water-soluble vitamin is important for improving your immunity and even your skin.
Kiwis are full of fiber.
Along with the high antioxidant content, kiwis are also a rich source of fiber—which is important not only for your digestive health, but also protecting your liver, lowering your blood sugar and blood pressure, and even weight management.
“The fiber in kiwi makes it a good addition to promote heart health, digestive health, and prevent constipation,” says Young.
A single kiwi contains 2 grams of fiber, which is 6% to 8% of the amount you need in a day. According to the American Heart Association, getting at least 25 to 30 grams of fiber a day is essential for good health and reducing your risk of disease.
Kiwis are a surprisingly high source of folate.
Young also points out that kiwis are also known for their high folate content. Folate is a B vitamin that is an essential nutrient involved in protein metabolism and for producing red blood cells during growth, which is especially important for women who are pregnant (they need more folate than normal at 600 micrograms). One kiwi contains 17 micrograms of folate, so slice up a few to get closer to your daily value for the day.
Slice up some kiwi to sprinkle on some yogurt, or even enjoy it in a fruit salad or a simple side with a sandwich to get in your folate, fiber, and vitamin C for the day.
9 Proven Health Benefits of Kiwi Fruit
Let’s get into why you should eat kiwi fruit and how it can impact your health:
1. Kiwi Fruit Prevents Blood Clotting
Kiwis were found to prevent blood clotting and manage blood pressure by reducing the amount of fat in the blood. It was found that this happened without negatively affecting blood cholesterol levels.
Aspirin is usually the recommended drug to prevent those from cardiovascular events. However, Aspirin can cause inflammation and ulcers in the GI tract.
Studies show that consuming 2 to 3 kiwi fruits a day can replace a daily aspirin to help thin the blood and improve heart health over a period of time.
2. Kiwi Fruit Can Help Asthma
Asthma can be debilitating. Wheezing and breathlessness are some of the most common symptoms relating to this condition.
The presence of high amounts of vitamin C and antioxidants in kiwis can help control symptoms of asthma.
A study demonstrated that lung function was improved in those who consumed kiwi regularly.
3. Kiwi Fruit Improves Digestion
Kiwi contains a good amount of dietary fibre making it useful for improving digestion. Apart from the fibre content, kiwi also contains an enzyme, actinic in which can effectively break down proteins in the gut.
After eating a large meal, it’s advised to eat a kiwi because it can help break down tough proteins from meat and fish that often can cause bloating.
Kiwis also have a mild laxative effect that can help a slow digestive system.
4. Kiwi Fruit Helps Regulate Blood Pressure
Kiwis can help reduce high blood pressure and prevent diseases such as heart attack and stroke.
A study showed that those who ate 3 kiwis a day for 8 weeks had a reduction in their diastolic and systolic blood pressure.
Kiwis contain an antioxidant, lutein that may be the cause of its blood pressure regulating ability. Vitamin C in kiwis can also contribute to a reduction in blood pressure.
5. Kiwi Fruit Supports Immune Function
Vitamin C is important for cellular function and protects cells from free radical damage in the body. It’s responsible for the growth and repair of tissues and provides support for the immune system.
The high concentration of vitamin C in kiwis can do wonders for the immune system.
At 103% of your recommended value of vitamin C per 1 cup, eating kiwis can effectively ward off infection, common cold, and flu when eaten regularly.
6. Kiwi Fruit Reduces DNA Damage
Oxidative stress is the imbalance of free radicals and antioxidants in your body. This process can also cause strand breakage of DNA. This can lead to health problems, some of which can be hard to detect or treat.
Kiwi fruit contains antioxidants that can reduce oxidative stress. A study that tested people’s cells by damaging them with peroxide, showed that those who supplemented with kiwi showed an improved ability of the DNA to repair itself after applying the peroxide. This means that kiwi might help prevent long-term cancers and lifestyle diseases such as colon cancer, which is closely linked to DNA damage.
7. Kiwi Fruit Prevents Vision Loss
Kiwis can prevent macular degeneration and ultimately, vision loss. Kiwi contains zeaxanthin and lutein (or the “eye vitamin).
These two compounds perform the same function as antioxidants and help to form vitamin A, an essential nutrient for your eyes. They also absorb excess light that may damage our retinas and protect the eye from cataracts and other eye-related diseases.
A healthy nervous system can have positive effects on your retina, which contains the highest concentration of nerves and is essentially the center of communication of the eye.
Kiwis also contain a good amount of copper, which is an essential nutrient that supports the nervous system and therefore supports the healthy functioning of the eyes.
8. Kiwi Fruit Fights Inflammation
Bromelain is an enzyme found in kiwis, pineapple, and green papaya which can break down proteins and heal inflammation. Upon consuming the kiwi, bromelain is released into the bloodstream where it breaks down inflammatory complexes.
Kiwi has also shown to lower the inflammation relating to arthritis and prevent it from leading to other diseases such as heart disease and stroke.
High amounts of vitamin C can also curb inflammation by fighting against free radicals that can cause an inflammatory response in the body. Since Kiwis have a high concentration of vitamin C, it can promote the healing of inflammation when consumed regularly.
9. Kiwi Fruit Improves Skin Health
Collagen is an essential nutrient that supports the structure of the skin and strengthens bones.
Vitamin C in kiwi is a key component in the synthesization of collagen in the body. Eating kiwi can help support the structure of your skin and keep it hydrated and healthy.
Acne is an inflammation of the skin and can cause embarrassing pimples on the face and body. The anti-inflammatory properties and vitamin C in kiwis can be beneficial for those dealing with acne and can greatly reduce sebum production in pores.
Just apply kiwi extract mixed with aloe vera to your skin and leave overnight for best results.
Benefits of Kiwi Fruit for Weight Loss
Kiwis are among some of the best fruits to eat if you are looking to lose weight.
They have a high water content, are low in calories, and have a good amount of fiber. This makes them perfect for a snack or as part of a breakfast smoothie.
The high amount of vitamin C in kiwis is the key to weight reduction. Vitamin C helps control blood pressure, manages cholesterol levels, supports gut health, and supports immune function.
It also plays an important role in metabolizing fats. These are all important factors when embarking on a weight loss journey.
Kiwis have a low GI, meaning the sugar contained in the fruit is released more slowly. Because of this, kiwis can also help regulate blood sugar levels, reducing uneven blood sugar spikes. Foods high in dietary fiber promote weight loss by increasing the feeling of being full and supporting the digestive tract.
Kiwis contain both insoluble fiber and soluble fiber. The insoluble fiber (contained in the seeds) provides bulk and encourages the movement of stool through the digestive system. Soluble fiber is a gel-like substance that traps bile acid and as well as reduces blood cholesterol levels. Both of these types of fiber help digestive system health and prevent overeating when on a diet.
Kiwis contain actinidin, an antioxidant that breaks down proteins in the body. This antioxidant is a great ally when dieting because it can help a sluggish digestive system. It helps digest proteins and can help those who suffer from irritable bowel syndrome.
Kiwi Fruit Side Effects
1. Allergic Reactions
One might develop allergic reactions due to the consumption of kiwi fruit. It is important to be cautious while eating it. Many individuals, who consumed kiwi fruit in large quantities have reported cross-sensitization and different types of allergies.
2. Rashes And Swelling
According to studies, it has been found that overeating of kiwi can lead to swelling. Anaphylaxis can also occur in people eating too much of kiwi. Rash, asthma and hives are also common. It can also lead to local mouth irritation.
3. Oral Allergy Syndrome (OAS)
Many people have reported OAS due to the overeating of kiwi. The OAS includes swelling of mouth, lips and tongue. It also leads to tingling and itching sensations in the mouth.
Individuals consuming high quantities of kiwi on a daily basis may develop skin disorder, such as dermatitis.
5. Pancreatitis Problem
Overeating of kiwi can lead to acute pancreatitis. This tasty fruit comes enriched with potassium, serotonin and Vitamin C and E. High doses of these components can alter the triglyceride level in the blood, which may harm the pancreas in the long run.
6. Diarrhea And Collapsing
One of the kiwi fruit side effects also includes vomiting, nausea, and diarrhea. It may also lead to fainting and difficulty in swallowing.
7. Latex Allergy
As per studies, it has been found that most people with latex allergy are also prone to developing kiwi allergy. If you have allergic reactions to latex, then you should avoid consumption of kiwi and products with kiwi.