10 Reasons You Should Eat Kiwi Every Day & 10 Easy Recipes to Make
Fuzzy Powerhouse
If you're not already eating kiwi every day, you might want to change that. This fuzzy fruit may look small, but it's packed with more nutrients and benefits than you'd expect: it supports digestion, strengthens your heart, and can even help you sleep better at night. Wondering how to get more of this superfruit into your diet? Here are 10 reasons you should eat kiwi daily—and 10 easy recipes to try.
1. Great Source of Fiber
Eating kiwi is a great way to help your digestive system keep things moving. Peeled, one kiwi fruit offers about 2-2.5g of fiber, but when eaten with the skin on, it totals to 3-3.5g of fiber. Plus, an enzyme found in kiwi, actinidin, can help us better digest protein as well as alleviate symptoms of constipation.
2. May Help You Sleep Better
One thing you might not know about kiwi is that it can help you sleep better at night. Due to the fruit's serotonin, melatonin, and antioxidant properties, research has found that snacking on one or two of them an hour before bed can help people fall asleep faster and stay asleep longer.
3. Contains Lots of Antioxidants
Kiwis are packed with essential vitamins and nutrients, such as vitamins C and E, which are natural antioxidants. But they also contain plenty of phytochemicals, including carotenoids like lutein, zeaxanthin, and beta-carotene, which can help protect against cell damage caused by free radicals.
4. May Boost Immunity
Being rich in vitamin C and other immune-boosting nutrients, like folate, carotenoids, and fiber, it's no surprise that kiwi is great at supporting the immune system. In fact, studies have shown just that, and regularly eating this green fruit may reduce the severity and your chance of catching a cold.
5. Help Support Heart Health
Kiwis can also support cardiovascular health. Thanks to the high levels of fiber, antioxidants, vitamins, and essential minerals like potassium, munching on this fruit may lower blood pressure, reduce LDL ("bad") cholesterol, and increase HDL ("good") cholesterol.
6. Has a Low Glycemic Index
If you need to keep a careful eye on your blood sugar, rest assured: kiwis are low on the glycemic index, meaning eating them won't rapidly spike your glucose levels. This is due to them being relatively low in sugar—one medium-sized fruit contains about 6-7g of sugar—and high in fiber.
7. May Protect Your Eyes
Containing the carotenoids lutein and zeaxanthin, eating kiwi may help lower your risk of macular degeneration and cataracts. In fact, kiwi is an excellent source of lutein (which also helps protect against UV damage) and contains more of it than many other common fruits.
8. Improve Skin Health
As mentioned, kiwis are an excellent source of vitamin C, which not only helps boost immunity but also slows down signs of aging. After all, this essential vitamin is known for its antioxidant properties as well as its role in collagen production, which helps improve skin elasticity, texture, and complexion.
9. May Alleviate Asthma Symptoms
There's another benefit that vitamin C brings: it may help alleviate asthma symptoms. Given the vitamin's immune-boosting properties and effects, studies have also shown that eating vitamin C-rich fruit can help reduce wheezing symptoms in children.
10. Delicious & Easy to Eat
Why should you eat kiwi every day? Well, apart from the benefits we've already covered, it's also a delicious fruit that's incredibly versatile and easy to eat. You can snack on it with or without the peel (though eating it with the skin is often recommended for its fiber content), and scoop it up with a spoon or dice it into chunks.
If you're wondering how to add more kiwi to your diet, here are 10 easy recipes to make.
1. Kiwi Smoothie
Looking for a refreshing drink? Look no further—a kiwi smoothie may be just what you need to have your thirst quenched. To make, simply toss kiwi, banana, pineapple, and—for a veggie kick—spinach, along with yogurt or your choice of milk.
2. Kiwi Yogurt Bowl
Whether you enjoy eating regular or Greek yogurt, kiwi is a great fruit to top your bowl with. Simply dice up some juicy green fruit, then add it to your yogurt of choice. You can also pair your kiwi with other berries for an extra layer of flavor.
3. Kiwi & Avocado Salsa
Need a salsa dip? Why not make some kiwi and avocado salsa? All you need are the two green fruits, along with green onions, cilantro, and—for an extra kick—jalapeño peppers. Drizzle some extra virgin olive oil, then sprinkle salt and pepper to taste.
4. Kiwi Popsicles
If you're craving an icy treat, kiwi popsicles are the perfect dessert to snack on. All you need? Peeled kiwi fruit, lime juice (for some zing), and honey to sweeten. Mix all ingredients in a blender, then pour into a mold and freeze overnight or at least 4-6 hours.
5. Kiwi Parfait
If just adding kiwi to your yogurt isn't giving your bowl that oomph it needs, try leveling it up into a parfait instead. Add a layer of Greek yogurt, followed by granola, oats, or nuts, then slices of kiwi. Repeat until your cup is filled, then top with more of the green fruit.
6. Kiwi Chia Pudding
For a healthy dessert or a more filling breakfast option, try making chia seed pudding. You can either mix the seeds with yogurt or coconut milk, then let sit in the fridge overnight. When you're ready to dig in, top your pudding with puréed kiwi.
7. Kiwi Bread
Sure, banana bread is delicious, but have you ever tried kiwi bread? The recipe is much the same, only that this time, kiwi is the star of the show. Fold in flour, baking powder, baking soda, salt, sugar, eggs, butter, and—of course—kiwi, then bake at 350°F for an hour or until toothpick comes out clean.
8. Kiwi Muffins
If it's not kiwi bread you're craving but muffins instead, then go ahead and make these fluffy baked goods! You'll need flour, baking powder, sugar, salt, eggs, milk, butter (or oil), cinnamon, and vanilla extract. Then bake at 400°F for 30 minutes or until toothpick comes out clean.
9. Kiwi Sorbet
Looking for another healthy dessert? Kiwi sorbet should be your pick. The best part is that this recipe only needs two ingredients: kiwi fruit and lime juice. Slice kiwi and place onto a parchment-lined baking sheet, then freeze until solid. Once they're frozen, take them out, drizzle over with lime, then pop into a food processor and pulse until sorbet-like. Voilà!
10. Kiwi Salad
Don't be afraid to spruce up your greens by topping them with, well, more greens! Add a handful of nuts, berries, sliced avocado, lean protein, and juicy kiwi, and you've got yourself a filling bowl that's sure to keep you satiated until your next meal.
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