Kiwifruit (sometimes called kiwi) is a high-fiber fruit with green flesh and fuzzy brown skin.
Though most people scoop out the flesh, it’s possible for you to also eat kiwi skin.
It is also high in vitamin C, making it an excellent choice for your immune system.
Andres Victorero/ Getty Images
Andres Victorero/ Getty Images
Kiwifruit Taste
Kiwis are sweet and tangy with a slightly gritty texture.
Though the skin is edible and packed with nutrients, some people prefer to remove the fuzzy skin.
Kiwi can be juiced or added to smoothies or frozen yogurt.
It was also found that kiwi consumption reducedtriglycerides(fats found in blood).
These studies had participants eat multiple kiwis daily for one to two months.
Immune System
Kiwis' high vitamin C contentmakes them an excellentimmune system booster.
A study found that eating two small kiwis daily could replace the need forvitamin C supplementsin some people.
Vitamin C is a potent antioxidant well known for supporting the immune system.
It creates a barrier against pathogens and protects against environmental oxidative stress.
It also increases your number of B- and T-cells.
The vitamin C in kiwis may also play a role in eye health.
A meta-analysis found that higher vitamin C intake was associated with a reduced risk of developingcataracts.
Diabetes and Kiwifruit: High in Sugar?
Like all fruit, kiwi contains natural sugar.
However, this doesn’t make it an off-limits food for people with diabetes.
Kiwifruit has alow glycemicimpact, which is less likely to causeblood sugar spikes.
Researchers say this makes kiwis a good choice for those withprediabetesandtype 2 diabetes.
Should Anyone Not Eat Kiwifruit?
For most people, eating kiwifruit daily is safe.
However, some people should avoid them.
If you have akiwi allergy, you should avoid eating kiwifruit.
Similarly, kiwifruit can trigger an allergic reaction in some people with pollen allergies.
You may want to avoid eating kiwi if you havekidney stonesor a history of them.
Eating foods high inoxalates(as kiwis are) is a risk factor forcalcium oxalatestone formation.
Fresh vs. Juiced Kiwifruit
Juiced kiwi is an excellent way to incorporate kiwi into your diet.
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