Most people probably think a fruit is a fruit and are satisfied to eat something nutritious. But there’s one in particular that is not quite as popular as others and it’s Kiwi fruit. Nutrition levels in this unassuming fruit are far more competitive in side-by-side comparisons with many foods. Kiwi beats the pants off of many fruits and vegetables with nutritional benefits. It’s also technically a berry, and that’s one reason it has such a power-packed nutrient punch.
The small seeds are like tiny vitamin and mineral capsules. An average size Kiwi weighs just under 70 grams and contains about 40 calories.
There’s not much protein to make any meaningful difference in your diet with less than a gram.But the 2 grams of dietary fiber are respectable from any standard. The family of leafy green vegetables is the only group that handily beats Kiwi in nutrition value.
The True Natural Vitamin & Mineral Supplement
Eating Kiwi is a lot like taking a vitamin and mineral supplement. The following nutrients are found in good amounts. Kiwi contains more nutrients than what’s listed below but in much smaller amounts. The amounts listed are approximate for an average size Kiwi fruit.
- Vitamin B1, B6, and B2 Copper
- Folate Selenium
- Vitamin A – Just over 60 IUs Calcium – 25 mg
- Niacin Phosphorus – 25 mg
- Pantothenic acid Potassium – 215 mg
- Vitamin K Magnesium – 12 mg
- Vitamin C – An impressive 64 mg Sodium
- Vitamin E Iron, Manganese
Kiwi fruit nutrition is truly special and different from all other fruits, most vegetables, and many grains. Grains, for example, go through a process of refinement that destroys nutrients. The same effect is seen in vegetables you buy at the grocery store with cooking and microwaving. Plus, you may not have the luxury of eating organic fruits, veggies, and grains.
The Whole Food Story with Kiwi
But what makes Kiwi distinctive is it’s a genuine, whole food. In recent years, there has been more research and recommendations to eat whole foods. This class of foods has not been sanitized and stripped of nutrition by the milling process. The seeds in Kiwi are contained within the soft flesh and they are soft and easy to chew. That’s how you get so many vitamins and minerals.
Here’s how you can get even more healthy nutrients from Kiwi and it’s easy. Some people will take a paring knife and cut off the skin as they like. But if you eat the skin, you’ll be getting even more fiber, vitamins, and minerals.
An average size Kiwi has around 1 mg of Vitamin E. But this amount will not result in spoilage even if you store the fruit for 6 months. You’ll know that Vitamin E is subject to spoiling because it’s essentially oil. You see, everything about Kiwi is unique and makes it special.
There are no downsides to including Kiwi in your daily diet. I wouldn’t necessarily recommend replacing your vitamin/mineral supplement with more Kiwi fruit.
But you’ll get far more fiber and whole food benefits if you did. Also don’t forget the many recipe possibilities because it adds color and variety.
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