Mediterranean Diet 101

Kiwi Health Benefits

kiwi-health-benefits-1Kiwi fruits are rich in some vitamins, minerals, fibers, they contain many antioxidants and are very beneficial for our health. They can be consumed alone, as part of fruit salad, in various smoothies etc.

In salads and smoothies, kiwis give very specific and exotic flavor and can make smoothies taste like delicacy :o)

Nutritional content of kiwi fruit is given in the following table:

Food Amount Protein Carbs Fats Fibers
Kiwi 100g 1g 11g 0.5g 3g
Calories: ~ 53 kcal

Of course, there are plenty of varieties of kiwi fruits out there, so these data can vary little bit.

Health Benefits of Kiwi

Kiwis are rich in:

kiwi orange salad- vitamin C (more than oranges - 80-100mg per 100g of fruits)

- dietary fibers (around 3g per 50-60 kcal consumed)

- potassium (around 300mg per 100g of fruits)

Other vitamins and minerals are present in very balanced ratios and in good amounts, especially if consumed calories are taken into account.

Kiwi fruits are know for their antioxidant properties due to vitamins A, C and E - vitamin C is a water-soluble vitamin that has been proven to protect our body from free radicals, boost immune system, protects from many diseases, cardiovascular problems, fights various cancers and takes part in numerous metabolism process in human body. Vitamins A and E are fat soluble vitamins but have very similar effects like vitamin C - combined they are very strong antioxidants.

It has been shown that kiwis even help reduce development of Age-Related Macular Degeneration (ARMD - eye-related disease), protects DNA from damage and harmful mutations etc.

High dietary fiber content of kiwis helps fight diseases such as diabetes, LDL cholesterol levels, colon cancer, lowers probability of heart attacks etc.

Few examples of kiwis in various meals:


Kiwi blueberry smoothie is loaded with vitamins and antioxidants. Addition of low fat or cottage cheese increases protein content (mostly casein - slowly digesting form of protein) and makes this smoothie very balanced meal that can make you feel satiated for long period of time.

Taste is ... what to say ... :o)


Kiwi orange salad is one of my favorite snacks. It can be kept in the refrigerator for some time and eaten when pleased. Also, very rich in vitamins, minerals and antioxidants. Very refreshing fruit salad.

So, include kiwis in your daily diet and enjoy health benefits that kiwis can provide to you...

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