Nutrition Experts Highlight Kiwis as a Super Snack for Health

Nutritionists are advocating for kiwis as a superior fruit choice, emphasizing their numerous health benefits and unique nutritional profile. These small, brown fruits are rich in essential nutrients such as fiber and Vitamin C, making them a valuable addition to any diet. Experts suggest that incorporating kiwis into one’s daily routine can have significant impacts on overall health and wellbeing.

Rich in Nutrients

A medium-sized kiwi contains approximately 48 calories and over two grams of fiber, which is essential for digestive health. According to Judy Simon, a clinical dietitian at the University of Washington Medical Center, the fiber in kiwis slows digestion and helps prevent blood sugar spikes, which can increase the risk of developing Type 2 diabetes over time. Additionally, fiber binds to low-density lipoprotein (LDL) cholesterol, aiding in its removal from the body. Excess LDL can lead to plaque buildup in arteries, heightening the risk of heart attacks and strokes.

Kiwis are also a surprisingly rich source of Vitamin C. A single kiwi provides about 56 mg of this vital nutrient, surpassing the amount found in a clementine or half a grapefruit. This represents around 62 percent of the daily Vitamin C recommendation for men and 75 percent for women, according to Danielle Davis, a dietitian specializing in gut health at NYC Health + Hospitals/Bellevue. Vitamin C plays a critical role in supporting the immune system and is essential for wound healing and iron absorption.

Moreover, kiwis provide around 150 mg of potassium, a mineral important for regulating blood pressure by counteracting excess sodium. As Amy Ellis, an associate professor of nutrition at the University of Alabama, notes, kiwis are “nutrient dense, satiating, and delicious,” making them an excellent snack choice.

Promoting Digestive Health

For those seeking natural remedies for constipation, kiwis can be particularly effective. Dr. Shanti Eswaran, a gastroenterologist at Michigan Medicine, often recommends kiwis to her patients looking for relief without the use of supplements or medications. In a study conducted in 2023 involving approximately 200 participants, those consuming two green kiwis daily experienced an increase in weekly bowel movements.

Kiwis contain both soluble and insoluble fiber, which are beneficial for digestive health. Soluble fiber helps to form a gel-like substance in the intestines, pulling water into stools to facilitate easier passage. In contrast, insoluble fiber adds bulk to stools, promoting regularity. Although other high-fiber fruits and vegetables can provide similar benefits, kiwis uniquely contain an enzyme called actinidin, which may aid in protein digestion.

While there is some discussion surrounding kiwis’ potential to improve sleep quality, evidence remains limited. A small study from 2023 suggested that elite athletes who consumed two kiwis before bedtime reported improved sleep quality. Kiwis contain trace amounts of melatonin and serotonin, hormones associated with sleep regulation. Nonetheless, Judy Simon cautions that the research is not robust enough to make definitive claims about kiwis’ effects on sleep.

Incorporating Kiwis into Your Diet

Nutritionists provide various suggestions on how to enjoy kiwis. They can be blended into smoothies, added to fruit salads, or served alongside Greek yogurt. For those adventurous enough, kiwis can even be eaten with the skin on, which is rich in fiber. If the texture of the skin is off-putting, Danielle Davis recommends starting with yellow kiwi varieties, which tend to have a less fuzzy texture.

With their impressive nutrient profile and versatility, kiwis are garnering attention as a snack option that not only satisfies hunger but also supports overall health. Incorporating kiwis into your diet may be a simple yet effective way to enhance your nutritional intake.