Tart, green and with thin fur, kiwifruit doesn't always look like an appealing dessert.
But experts say this simple fruit offers a host of benefits – for mood, digestion and even skin.
Origin and historical use
Originating in China since the 12th century, kiwi was previously used for medicinal purposes. According to ancient records, the fruit was used for stomach disorders and to aid digestion.
In the early 20th century, after horticulturists brought its seeds to New Zealand – where it was renamed “kiwi” for its resemblance to the country’s national bird – it also became a favorite food for American soldiers stationed there.
Today, kiwifruit is one of New Zealand's main agricultural products, generating over $1 billion in exports.
Health benefits of kiwis
Experts say kiwi doesn't just aid digestion. It's rich in fiber, vitamin C, potassium, and plant compounds like polyphenols, which support overall health when included in a balanced diet.
"Kiwis are one of the most underrated fruits!" says nutritionist Rhiannon Lambert.
Kiwis against constipation
With their high fiber content, kiwifruit aids digestion and bowel regularity. Two to three kiwifruits a day are often recommended for people with constipation, according to guidelines from the British Dietetic Association.
The fruit's soluble fiber helps the heart and cholesterol, while the insoluble fiber aids digestion and regularity. A kiwi contains about 3 grams of fiber, but if you eat the peel, the amount of fiber increases by about 50 percent.
“The peel can be easily rubbed off to remove the fur and the taste is very pleasant,” suggests Ms. Ludlam-Raine.
Kiwis can be chopped into fruit salads or added to yogurt, along with flax seeds for an extra dose of fiber.
For better sleep
Research shows that two kiwis an hour before bed can improve the quality and duration of sleep. This effect is linked to their serotonin content, which helps produce melatonin – the hormone that regulates sleep.
Other studies show that the antioxidants in kiwi reduce stress and help you fall asleep faster.
To improve mood
Daily consumption of kiwis may improve mood and energy. An eight-week study in 155 adults with vitamin C deficiency showed that two kiwis per day increased vitality and mood within four days, with the maximum effect at 14–16 days.
Vitamin C, abundant in kiwi, also helps the immune system and the absorption of iron from plant sources.
For healthier skin
Research shows that two kiwis a day can improve skin by supplying the body with vitamin C, which stimulates collagen production. Collagen helps skin stay strong, elastic, and smooth.
“The body doesn’t produce vitamin C on its own, so kiwis are a fantastic way to get your daily dose,” explains Ms. Ludlam-Raine.
Should you eat the peel?
The kiwi peel is an important source of nutrients and contains more fiber, vitamin E, and folate than the inside. It is also rich in antioxidants that protect cells and improve gut health.
To eat, wash well under running water and lightly rub off the fur, then eat like an apple or cut into fruit salad or yogurt. The SunGold variety, with thinner, sweeter skin, is easy for beginners.
Caution: The peel contains higher oxalates than the inner part, so people with kidney stones or those following a low-oxalate diet should consult a doctor. /GazetaExpress/
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