Fancy a kiwi cooler, kiwi chia pudding, or a refreshing kiwi salad? Don’t worry. You can enjoy all of this, or simply enjoy mouth-watering fruit without the guilt. Packed with both flavor and nutrients, the flavor of this fleshy, brown-skinned fruit is often described as a blend of strawberry, banana and pineapple. kiwi is rich in Vitamin C heart health, gut health, eye health. It is also low in calories and has a moderate glycemic index, making it a safe fruit choice for most diabetics.
Nutritional Profile of 1 Kiwi
Here is the nutritional profile of one medium-sized kiwi (about 69 grams), shared by Dr G Sushma, Consultant and Clinical Dietitian at CARE Hospital, Banjara Hills, Hyderabad.
– Calories: 42
– Carbs: 10 grams
– Dietary fiber: 2 grams
– Protein: 1 gram
– Fat: 0 grams
– Vitamin C: 64 milligrams (approximately 71% of recommended daily intake)
– Vitamin K: 30 micrograms (about 25% of recommended daily intake)
– Vitamin E: 0.6 milligrams
– Potassium: 215 milligrams
– Folic acid: 17 micrograms
– Small amounts of other vitamins and minerals such as vitamin A, vitamin B6, copper, and magnesium.
kiwi health benefits
Kiwi is considered a nutritious fruit as it is rich in vitamins, minerals and antioxidants. Here are some of the potential health benefits of consuming kiwi, shared by Dr. Sushma:
1. Immune System Support: Kiwi is a great source of vitamin C, which is important for immune function and helps protect against common illnesses.
2. Digestive Health: Contains Kiwi Dietary fiber, aids digestion and promotes bowel movements. Additionally, kiwi contains an enzyme called actinidin that aids in protein digestion.
3. Heart health: Kiwis are rich in potassium, which is good for heart health. The fiber content also helps maintain healthy cholesterol levels.
4. Antioxidant properties: Kiwi contains rich ingredients antioxidantsuch as vitamin C and vitamin E, help protect cells from damaging free radicals.
5. Eye health: Kiwi contains lutein and zeaxanthin, antioxidants that support eye health and may help reduce the risk of age-related macular degeneration.
Is it okay for people with diabetes to eat kiwi?
Kiwi is relatively low in calories and has a moderate glycemic index, making it a good fruit choice for diabetics. However, moderation is key when it comes to diabetics. “It is important for people with diabetes to consider the overall carbohydrate content of their diet and monitor blood sugar levels accordingly. Or consult a registered dietitian,” said Dr. Sushma.
Is it okay for pregnant women to eat kiwi?
yes. Pregnant women can safely consume kiwi as part of a balanced diet. “This is an excellent source of essential nutrients, especially vitamin C and folic acid, which are important for the health of mother and baby,” explained Dr. Sushma.
However, as with all dietary considerations, pregnancyWe recommend that you consult your healthcare professional to determine if it is suitable for your specific health condition and individual requirements.
Things to keep in mind
Here are some general things to keep in mind when consuming kiwi and other foods shared by Dr. Sushma.
1. Allergies: Kiwi allergies are relatively rare, but they can occur. If you have a known allergy to kiwi or other fruits, it is important to avoid consuming them to prevent allergic reactions. Seek medical attention if you experience symptoms of an allergic reaction after eating kiwi.
2. Serving Size: Kiwi has many health benefits, but it is important to consume it in moderation. Watch portions and include kiwi as part of a balanced diet.
3. Individual nutritional needs: Everyone’s nutritional needs differ based on factors such as age, gender, health status and activity level. We recommend consulting with a medical professional or registered dietitian to determine the appropriate amount of kiwi and other foods based on your specific needs.
4. Blood sugar control: diabetic You should consider the carbohydrate content of kiwi and monitor your blood sugar accordingly. We recommend consulting with a health care professional or registered dietitian to determine the proper portion size and incorporate it into a balanced diabetic meal plan.
5. Dietary Diversity: Kiwi has several health benefits, but to ensure a balanced and varied diet, consume a variety of fruits, vegetables, whole grains, lean protein and healthy fats. is important.
6. Food safety: As with any fruit, make sure the kiwi you consume is fresh, properly cleaned, and handled safely to minimize the risk of foodborne illness.
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