Expert reveals how to add more superfoods to your diet
Nutrition therapist Lauren Kelly explains what foods are designated as a “superfood” and how they can benefit your overall health goals.
Kiwis may look small and unassuming but when you cut one open, you’ll find a vibrant green or golden flesh that’s as refreshing as it is delicious. Whether you’re blending them into smoothies, tossing them into fruit salad, slicing them over yogurt or eating them with a spoon, kiwis are both a treat and a superfood.
“People like them because they’re sweet-tart, easy to eat, versatile, very flavorful and colorful and they pack a lot of nutrition,” says Caroline Susie, a registered dietitian and national spokesperson for the Academy of Nutrition and Dietetics.
Here’s what kiwis are, why they’re so good for you and why you may need to be mindful about how many you eat.
What are kiwis?
Kiwis, also called kiwifruit or Chinese gooseberries, are small, oval-shaped fruits with fuzzy light-brown skin and green or golden flesh dotted with tiny black edible seeds. Though they may not resemble other berries, they are berries that grow on large, woody vines. “Commercial varieties of kiwi include the fuzzy green ‘Hayward’ and the smooth yellow/gold ‘SunGold,’” says Susie. Kiwis belong to the Actinidiaceae plant family, which includes several climbing plants native to Asia.
The fruit originated in China, Susie explains, where it grew wild for centuries before cultivation. In the early 20th century, their seeds were brought to New Zealand, where growers developed the popular varieties we enjoy today. China and New Zealand are still the world’s top producers of the fruit, per World Population Review, followed by Italy, Greece, Iran, Chile and Turkey.
Kiwis are typically in season from late fall through spring, but thanks to such widespread global production, they’re available year-round in most grocery stores.
Are kiwis good for you? Can dogs eat kiwi?
No matter when or how you enjoy them, kiwis are among the most nutrient-dense fruits you can add to your diet. One standout benefit is their exceptionally high vitamin C content, more per gram than oranges and many other fruits. “One medium kiwi provides roughly 70 to 85 milligrams of vitamin C, covering your entire daily requirement,” says Susie. This vitamin supports immune health, promotes wound healing and helps the body absorb iron.
The fruit is also rich in dietary fiber, as one single kiwi provides about 2 grams. “Fiber helps regulate blood sugar, improves bowel regularity and promotes satiety,” explains Lisa Young, a registered dietitian nutritionist, author of “Finally Full, Finally Slim” and adjunct professor of nutrition at New York University.
Its high-fiber content combined with it only having 40 to 45 calories per fruit means kiwis can also help with healthy weight management by curbing hunger pangs without adding many calories to your diet.
Other key nutrients of the fruit include vitamin K (important for blood clotting and bone health), folate (essential for cell growth, especially during pregnancy) and potassium, “which supports muscle and nerve function, plus healthy blood pressure and cholesterol levels,” says Young.
Beyond vitamins and minerals, “kiwifruit also contains antioxidants such as lutein, zeaxanthin and polyphenols,” says Susie. “Some research suggests these compounds may support mood, reduce fatigue and improve oxidative-stress markers.”
One of the most surprising perks of kiwis is that some research suggests that eating them “may actually improve sleep quality, possibly due to their natural serotonin content,” says Young, though she adds that more research is needed.
As for dogs, kiwis are not toxic to them and the fruit can provide the same fiber and nutrients to animals that benefit humans. “The key is moderation,” says Young. “Too much can upset a dog’s stomach, and the tough skin can be difficult to digest, so it’s best to peel and cut kiwi into bite-sized pieces for pets.”
Can you eat kiwis every day?
Despite the many benefits of eating kiwi, overdoing it can cause problems. Their high fiber content, for instance, is beneficial in moderate amounts, “but eating too many can lead to bloating, gas or other digestive discomfort,” says Young. Their natural acidity can also aggravate acid reflux, GERD or mouth irritation in sensitive individuals.
Some people, particularly those with latex allergies due to cross-reactivity, may also experience allergic reactions to the fruit such as throat itching, lip or tongue swelling, hives or even breathing difficulties. “If you notice these symptoms, stop eating kiwi and seek medical advice,” says Susie.
People on certain medications should also be cautious. Because kiwi’s rich vitamin K content influences blood clotting, the fruit may interfere with blood-thinning medications.
As long as such considerations are kept in mind, “most people can enjoy a kiwi or two a day as a delicious and healthy choice,” says Young. “And yes, you can eat the skin, even though most people think they can’t.”