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Kiwifruit

This article is part of a larger article titled "100+ Healthiest Foods On Planet Earth."  Read it here.

Kiwifruit Nutritional Information (per 100g)

Water: 83.1 g
Calories: 61 kcal
Protein: 1.1 g
Carbohydrate: 14.7 g
Dietary fiber: 3 g
Sugars: 9 g
Fat: 0.5 g
Polyunsaturated fat: 0.3 g
Vitamin C: 92.7 mg
Vitamin B3: 0.3 mg
Vitamin B6: 0.1 mg
Vitamin B9: 25 μg
Vitamin A: 4 μg
Vitamin E: 1.5 mg
Vitamin K: 40.3 μg
Calcium: 34 mg
Iron: 0.3 mg
Magnesium: 17 mg
Phosphorus: 34 mg
Potassium: 312 mg
Sodium: 3 mg
Zinc: 0.1 mg

Kiwifruits (often known simply as kiwis, or Chinese gooseberries) are a fruit originally native to china that are now grown as a commercial crop, thanks to the kiwi’s soft texture, and sweet and complex flavour. The kiwifruit can be used in anything from fruit pudding to salads to smoothies, but it is almost eaten raw to preserve the flavour. With great levels of vitamin C (much more than an orange per calorie) and antioxidant, anti-atherosclerosis and asthma preventing benefits, the kiwi is a fantastic option for those looking to diversify the delicious fruits they get their nutrients from.

Nutritionally, the kiwi’s headline is certainly the vitamin C content: 100g contains 61 calories, but a staggering 154% of your Daily Value (DV) of vitamin C. In addition to that, the kiwi contains 12% of your DV fibre, 8% of your DV of potassium, and 5% of your DV of B6. These nutrients are responsible for a huge number of processes within the body; for example, vitamin B6 is involved in the production of red blood cells, and vitamin C is essential for the creation of connective tissue (things like gums). The fact that a kiwi a day can take care of your vitamin C needs is fantastic for your health.

However, the kiwi has a number of other health benefits up its sleeve. To begin with, it is high in lutein and zeaxanthin, carotenoids thought to protect against two of the most common eye disorders, cataracts and age-related macular degeneration.  Beyond that, the kiwi has also been linked to the prevention of asthma symptoms in children, along with other vitamin C rich foods.

In addition, the kiwi is fantastic for the health of the heart, having been demonstrated to prevent atherosclerosis (platelet aggregation and plasma lipids) and oxidative DNA damage. With both antioxidant capacity and the capacity to prevent atherosclerosis, the kiwi is a fantastically healthy food.