7 good reasons to include kiwi in your daily diet

With green flesh, brownish skin and with many small black seeds inside, the kiwi is a well-known and appreciated fruit. Its flavor can be more or less acidic, depending on the level of maturity, but, in general, it is exactly its slightly sour and refreshing taste that attracts attention!

Gabryella Batista, clinical functional nutritionist at Instituto Aliança, member of the Brazilian Society of Functional Nutrition, specialist in Oncology Nutrition and postgraduate in Obesity and Weight Loss, comments that kiwi is native to China and that its largest producer in the world is Italy.

Typical of temperate regions, the fruit is a source of vitamin C, potassium, calcium and phosphorus. “It has a low caloric value, approximately 50 kcal per unit, and it also has pectin, a very important type of fiber in the control of dyslipidemias”, says the nutritionist.

Below you will learn more about the benefits that kiwi can offer to health and also learn how to make delicious recipes using this fruit.

7 reasons to eat and love kiwi

Having so many important properties (vitamin C, potassium, calcium, phosphorus, fiber), it’s not hard to imagine that the consumption of this fruit offers several health benefits, isn’t it?! Discover the main ones below:

1. Antioxidant action: which is due to the strong presence of vitamin C. “Thus, this fruit helps fight free radicals, maintaining skin health, delaying aging and preventing diseases”, says Gabryella.
2. Aid in digestion: Gabryella explains that the fruit has actinidia, the enzyme responsible for the digestion of proteins.
3. Blood pressure control: the nutritionist highlights that the presence of potassium in large amounts balances the levels of other electrolytes, especially sodium.
4. Weight control: Gabryella highlights that the fruit is low in calories, high in fiber and low on the glycemic index.
5. Ally for diabetics: the nutritionist explains that kiwi contributes to the balance of insulin release; it has a low glycemic index and, therefore, does not contribute to a marked increase in blood glucose.
6. Combating heart disease: Gabryella highlights that the fruit has anticoagulant action, reducing the chances of thrombus formation in the bloodstream.
7. Cholesterol reduction: the nutritionist explains that the fruit reduces the intestinal absorption of cholesterol due to the presence of fibers.

It is worth mentioning that kiwi is still a versatile fruit, which can be consumed in salads, juices, in natura, smoothies and in various recipes.

12 recipes to make better use of fruit

1. Kiwi jelly: a mixture of sourness and sweetness, and with the “crunchiness” of the seed, which still gives the jelly a beautiful look. The preparation is simple and you will only need the kiwis, sugar and apple.

2. Kiwi Cake: Simple, fluffy and tasty without being too sweet. Ideal for an afternoon snack, for example, or for when you have several kiwis at home and want to do something different!

3. Pancake with kiwi syrup and mango with honey: a delicious combination. You will use eggs, wheat flour, whole milk, kiwi, mango, water, sugar, cream cheese, honey and chocolate sprinkles.

4. Vanilla and kiwi kanten: you will need agar agar, kiwi fruit, sugar, condensed milk, milk and vanilla. For a light, beautiful and delicious dessert!

5. Yogurt and kiwi parfait: in addition to having a cute presentation, it can be served for breakfast, brunch or even as dessert in a light and healthy version. And the detail is that it is super simple to prepare.

6. Mango and kiwi verrini: verrine is the name given to “dishes” that are not actually served on plates, but in glasses! This one only takes very ripe mango, kiwi fruit and cashew nut milk cream. It looks nice and tasty!

7. Kiwi sorbet: the yield of this recipe is 450ml and you will only use ripe kiwis, water, granulated sugar and vodka. It is worth noting that the amount of sugar can vary depending on how ripe the kiwi is. Good choice for hot days!

8. Kiwi Melon Sorbet: To make this refreshing dessert, you will only use kiwi fruit, melon, sugar, water and lemon juice. Before serving, let the sorbet stand at room temperature for 5 to 10 minutes.

9. Lemon and kiwi popsicle: great choice for hot days! A delicious, refreshing and practical popsicle recipe. You will only need lemon, filtered water, sugar, basil leaves and kiwis.

10. Kiwi and strawberry popsicle: want a low-calorie sweetie option to eat in the middle of the afternoon or after lunch? That’s a great idea! In addition to being very tasty, this combination looks beautiful, and it’s not difficult to make!

11. Chocolate, kiwi and honey shake: a recipe that combines the bitterness of the cocoa, the sourness of the kiwi and the sweetness of the honey. A refreshing and healthy option, for those who are in the mood for something different, but without “extrapolating the diet”.

12. Avocado, Banana and Kiwi Smoothie: You will use oat drink, ripe avocado, banana, kiwi and mint leaves. It’s a smoothie that gets thick, but if you prefer more liquid, you can add a little more oat drink.

Kiwi contraindications

There are no major problems associated with kiwi consumption. But, in general, it is not suitable for people with kidney stones, stomach problems or proven allergy to fruit.

For some people, the fruit can have a mild laxative effect, but this usually doesn’t happen, and kiwi can be consumed normally within a balanced diet, even offering significant health benefits!

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.