Kiwi: The small fruit with big health benefits
Small, green, and packed with vitamins – kiwis are often underrated, yet they're a real health powerhouse. An apple a day? Maybe it's time to try something more exotic. What benefits can eating a kiwi daily offer? The answer might surprise you!
With its distinctive green interior and refreshing taste, the kiwi is not just a tasty snack. This small fruit is packed with nutrients that can significantly impact your health. Including one kiwi a day in your diet can support immunity, improve digestion, and even affect sleep quality.
Health benefits of eating kiwi
Kiwi is one of the richest natural sources of vitamin C – one fruit covers about 85% of the daily requirement. This supports the immune system, helping the body defend against infections more effectively. Regular consumption of kiwi also strengthens blood vessels and acts as a natural antioxidant, protecting cells from oxidative stress.
Kiwi contains an enzyme called actinidin, which aids in protein breakdown. Thus, it supports digestion, especially after heavy meals. Additionally, this fruit is rich in fiber, helping to regulate bowel movements and prevent constipation. If you struggle with digestive issues, one kiwi a day can be a natural solution.
Thanks to its potassium content, kiwi supports heart health and helps maintain normal blood pressure. Studies indicate that regular consumption of this fruit can reduce the risk of cardiovascular diseases. Additionally, the antioxidants in kiwi help reduce bad cholesterol levels, contributing to overall health improvement.
How to incorporate kiwi into your daily diet?
Eating kiwi requires no complicated preparation. You can peel it and eat it as a standalone snack, add it to a fruit salad, blend it into a smoothie, or use it as a topping for oatmeal. Remember, kiwi skin is also edible and contains extra fiber – just wash it well!
How to choose the perfect kiwi?
Kiwi is a fruit that should be selected carefully to enjoy its full flavour and nutritional value. Here are some tips on how to find the perfect one:
1. Check firmness: gently squeeze the fruit in your hand – ripe kiwi should be slightly soft but not too much. If it's hard, it means it hasn't ripened yet, but you can store it at room temperature to ripen in a few days. Overly soft kiwi may be overripe and not very tasty.
2. Examine the skin: the kiwi skin should be smooth, without visible spots, discolourations, or damage. Avoid fruits with cracks or dark, moist areas that may indicate spoilage.
3. Pay attention to scent: ripe kiwi has a gentle, pleasant fragrance. If the fruit smells strong and sour, it may be overripe or fermented.
4. Choose the right size: the size of the kiwi doesn’t significantly affect the taste, but larger fruits may have more flesh. If quantity matters to you, choose the larger ones.
5. Storing and ripening: place hard kiwis in a paper bag with an apple or banana – the ethylene released will accelerate ripening. Ripe kiwis are best stored in the fridge to prolong their freshness.
