This fuzzy, egg-shaped fruit, in addition to providing spectacular amounts of vitamin C, is richly endowed with phytochemicals that help to boost your immune system and may stave off certain eye conditions, cancer, and heart disease
What’s in it?
Actinidin. This enzyme is believed to aid digestion by helping to activate natural digestive reactions.
Chlorogenic acid. This compound is an antioxidant with the potential to prevent development of cancerous tumors.
Chlorophyll. Though not much is known about chlorophyll's health benefits, it is currently under review for its potential to prevent certain chemicals from causing DNA damage to cells.
Fiber. Pectin is a type of soluble fiber that protects against heart disease and diabetes, while insoluble fiber keeps the digestive tract running smoothly and prevents constipation. (One kiwifruit has 2.6g of dietary fiber—10% of the recommended daily intake—and nearly half of that is soluble fiber.)
Lutein. This important carotenoid may possibly reduce the risk for colon cancer, cataracts, and macular degeneration.
Potassium. Kiwifruit is an excellent source of potassium, a mineral that helps the heart work more efficiently, and plays a key role in controlling blood pressure. (One kiwi has 252mg of potassium, which is 8% of the Daily Value)
Vitamin C. Kiwifruit is an exceptional source of this important vitamin, which functions as a powerful antioxidant. Vitamin C is believed to protect against nasal congestion and heart disease. It also helps to build and repair the immune system and may protect against certain types of cancer. The antioxidant power of vitamin C is also thought to help prevent cataracts. (One kiwifruit has about 75mg of vitamin C.)
Add more to your diet
For a healthful and delicious drink, combine peeled kiwifruit and lime juice in a blender and puree. Add seltzer and ice.
Make a savory kiwifruit side dish: combine kiwi wedges with cucumber, red pepper, and a little olive oil, and serve with grilled tofu.
Slice kiwifruit and serve in a salad with feta cheese, tomatoes, and romaine lettuce. Toss with balsamic vinaigrette.