Kiwi

Health benefits of kiwi
Kiwi is a source of vitamins that can help your heart and digestive system.

Kiwi nutrients
Kiwi has a remarkable nutritional profile.

Here is a breakdown of the nutrients for one serving (100 grams) of a raw, green kiwi

Calories: 64
Carbohydrates: 14 grams
Fiber: 3 grams
Fat: 0.44 grams
Protein: 1 gram
Vitamin C: 83% of the Daily Value (DV)
Vitamin E: 9% of the DV
Vitamin K: 34% of the DV
Folate: 7 percent of the DV
Copper: 15% DV
Potassium: 4% of the DV
Magnesium: 4% of the DV
Kiwifruit is extremely high in vitamin C, with one 3.5-ounce (100g) kiwi providing more than 80% of the average daily vitamin C requirement.

Vitamin C acts as a powerful antioxidant in the body and protects cells from oxidative damage. It also plays a role in immune function and your body needs it to make collagen and neurotransmitters

In addition, kiwi contains potassium, copper, vitamin K, folate, and vitamin E, a fat-soluble nutrient that has antioxidant effects and plays an important role in immune system health.

Kiwi is low in calories, protein and fat and is a good source of fiber.

Summary
Kiwi is very nutritious and contains a variety of vitamins and minerals, plus fiber. They are especially rich in vitamin C, a nutrient essential for a healthy immune system.

Kiwi benefits
According to research findings, kiwifruit may benefit health in the following ways.

1. Excellent source of beneficial plant compounds
In addition to containing the antioxidant nutrients vitamin C and vitamin E, kiwi is an excellent source of plant compounds that have antioxidant and anti-inflammatory effects in the body.

For example, kiwi contains carotenoids, which have health-promoting properties. These compounds include:

lutein
zeaxanthin
beta carotene
Studies show that diets rich in carotenoids may help protect against certain diseases, including heart disease.

A review of 69 studies showed that higher dietary intake and higher concentrations of carotenoids, vitamin C, and vitamin E in the blood are associated with a reduced risk of heart disease, total cancer, and death from any cause.

Kiwi is rich in all these nutrients.

2. It is useful for heart health

3. It is beneficial for the health of the digestive system

4. Excellent source of vitamin C