You must have heard all about how "an apple a day keeps the doctor away" but did you know one kiwi a day can work wonders too? Kiwi, a vibrant green fruit speckled with little black seeds is undoubtedly pretty and thanks to its interesting taste – a heady mix of strawberries, melons and bananas – is super easy to fall in love with too. This is good news for us because kiwi is loaded with fibre, both soluble as well as insoluble, delivers multiple nutrients like vitamins A, B6, B12, E, potassium, calcium, magnesium (a nutrient essential to convert food into energy), and iron (helps beat anaemia), and it is low calorie (one fruit of about 70gm has approx 40 calories) too. That’s not all, below are five more compelling reasons for you to have one every day. Onlymyhealth editorial team spoke to Ms. Kavita Devgan, Dietician and Nutritionist, to know about the health benefits of kiwi.
Reasons to eat kiwi everyday
1. Flu fighter
This is the season for flu and myriad infections and kiwi is a vitamin C heavy weight - one fruit can almost meet your entire daily requirement of vit C. Vitamin C supports the production and activity of antibodies, and good antibody function is important for a healthy immune system. Plus vit C is vital for the production of serotonin. So eating kiwi can help improve our mood too.
2. Dengue warrior
Kiwi is a winner for the dengue season (usually June to September) as during dengue bringing up platelets is of paramount concern. Besides being loaded in vitamin C that helps our platelets group together and function better, kiwi is easy to digest, pleasing to the palate, rich in antioxidants and electrolyte balancer potassium too, all of which makes it an ideal food to eat during this time. Vit C also helps us absorb iron more efficiently from the food we eat, and delivers vitamin B9 (folate), both of which can help boost the blood platelet count.
3. Antioxidant packed
Kiwis are rich in many bioactive compounds that have antioxidant capacity to help protect against free radicals, the harmful by-products produced in the body due to stress, wrong lifestyle and junk that we eat. So this juicy fruit is a perfect antidote to these stressful times we live in.
4. Heart’s friend
The vitamin C, polyphenols, and potassium in kiwi all function individually, and together to protect the blood vessels and heart and reduce the amount of fats (triglycerides) in your blood. So it can go a long way to keep our heart in the pink of health.
5. Beauty aid
Good pH balance in the body is a prerequisite for good looking skin. As kiwi is alkaline in nature it can help counter the effects of the acidic foods that we eat. In addition, vit C in kiwi is important for formation of collagen in the skin, the building block that maintains skin, muscles, bones, and tendons.
How to add kiwi in your diet?
Add to salads, atop fruity pizzas, yoghurt, and cereals, or whip up a sleepy-time smoothie by blending two kiwis with a cup of warm, unsweetened almond milk or yoghurt. Or just slice it and have it on its own. And the best way to enjoy kiwi is this: simply take your knife and use it to cut the kiwi in half. Then use your spoon to scoop out the nutrient-rich, bright green flesh inside. That’s all there is to it — no peeling required.