Kiwifruit – The Health and Nutrition Benefits

Kiwifruit - The Health and Nutrition Benefits

Kiwifruit, also known as the Chinese gooseberry, is a nutrient-packed fruit that offers a plethora of health benefits.

This delicious fuzzy green fruit is an exceptional source of Vitamin C, along with nutritionally relevant levels of other nutrients such as dietary fiber, potassium, Vitamin E and folate.

In this article, we will delve into the various health and nutrition benefits of kiwifruit, exploring its nutrient profile, digestive health benefits and more.

Rich Source Of Vitamin C

Kiwifruit A Rich Source Of Vitamin C

Kiwifruit is considered to be one of the top premier dietary sources of Vitamin C.

A single medium-sized kiwifruit can provide about 71 mg of vitamin C, which accounts for around 80% of the recommended daily intake (RDI) for most adults.

Vitamin C is a powerful antioxidant that helps protect cells from damage caused by free radicals.

It also plays a critical role in the production of collagen, which is essential for skin health, wound healing, and overall immune function.

The vitamin C content of green and gold kiwifruit is 92.7 and 161.3 mg per 100 g, respectively.[1]

Other research has assessed the bioavailability of Vitamin C in Kiwifruit finding:

Recent studies have shown that the addition of kiwifruit to a marginal vitamin C diet markedly improves plasma vitamin C levels and can increase them to both healthy and optimal levels.[2]

Kiwifruit – A Natural Alternative Treatment For Constipation

Kiwifruit A Natural Alternative Treatment For Constipation

Kiwifruit may offer a promising natural treatment for gastrointestinal disorders such as constipation and irritable bowel syndrome (IBS).

Kiwifruit has a natural “osmotic laxative” effect because of its water content and organic acids.

Osmotic laxatives are a type of laxative that work by drawing water into the intestines, softening the stool and making it easier to pass.

Kiwifruit is also a good source of dietary fiber for supporting gastrointestinal function.

One medium Kiwifruit contains about 2.1 grams of fiber.

Some of the other gastrointestinal related mechanisms of Kiwifruit include:

The mechanisms of action behind the gastrointestinal effects, such as changes in faecal (stool) consistency, decrease in transit time and reduction of abdominal discomfort, relate to the water retention capacity of kiwifruit fibre, favourable changes in the human colonic microbial community and primary metabolites, as well as the naturally present proteolytic enzyme actinidin, which aids protein digestion both in the stomach and the small intestine.[1]

A systematic review and meta-analysis published 2022 aimed to determine the effectiveness of kiwifruit or kiwifruit extracts in the treatment of constipation.

The systematic review and meta-analysis concluded:

Among individuals with constipation, overall low certainty of evidence indicate that kiwifruit may increase spontaneous bowel movements (SBM) when compared to placebo or psyllium.[3]

Another cross-over trial published 2019 assessed the mechanisms underlying Kiwifruits intestinal effects by using non‐invasive MRI techniques.

The study concluded:

Consumption of kiwifruit in healthy volunteers increases water retention in the small bowel and ascending colon and increases total colonic volume. The data may explain the observed increase in stool frequency and looser stool consistencies, suggesting that kiwifruit could be used as a dietary alternative to laxatives in mild constipation. – [4]

A recent meta-analysis published 2024 evaluated the effectiveness of kiwifruit in treating functional constipation.

The systematic review and meta-analysis concluded:

Kiwifruit may be a secure and efficient treatment for people with functional constipation.[5]

Kiwifruit May Support Psychological Well-Being

Kiwifruit May Support Psychological Well-Being

In today’s fast-paced world, it can be easy to neglect our mental wellbeing, but what if there was a simple and delicious way to boost our psychological health?

Enter kiwifruit, the unsung hero of the fruit world.

While most of us know that kiwifruit is packed with vitamin C and fiber, recent studies have shown that consuming kiwifruit may also positively impact psychological well-being.

A review of the literature published 2022 found:

Daily consumption of two gold kiwifruit was associated with significant reductions in mood disturbance and fatigue, and significant increases in well-being and vigour. Larger effects were observed in participants with higher baseline mood disturbance.

Overall, preliminary evidence suggests that daily consumption of two gold kiwifruit might improve psychological well-being in adult populations.[5]

References

[1] The nutritional and health attributes of kiwifruit: a review

[2] The bioavailability of vitamin C from kiwifruit

[3] A241 KIWIFRUIT AND KIWIFRUIT EXTRACTS FOR TREATMENT OF CONSTIPATION: A SYSTEMATIC REVIEW AND META-ANALYSIS

[4] Mechanisms underlying effects of kiwifruit on intestinal function shown by MRI in healthy volunteers

[5] A Systematic Review and Meta-Analysis of Kiwifruit’s Impact on Functional Constipation

[6] The Role of Kiwifruit in Supporting Psychological Well-Being: A Rapid Review of the Literature

The information in this article has not been evaluated by the FDA and should not be used to diagnose, cure or treat any disease, implied or otherwise.

Always consult with a qualified healthcare professional before making any significant dietary or lifestyle changes including supplements and herbs.


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