Kiwis : The powerhouses of Vitamin C and Fiber

Dr Shariq Masoodi

Prof  of  Endocrinology SKIMS ,Sgr Kashmir 

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Kiwis are indeed packed with a variety of nutrients that offer impressive health benefits! Here’s my take on their nutritional value:

Strengths:

* High in Vitamin C: A single kiwi provides over 70% of the recommended daily intake of Vitamin C, crucial for immune function, collagen production, and antioxidant activity.

* Excellent source of dietary fiber: Provides around 2 grams of fiber per kiwi, aiding digestion, promoting gut health, and potentially contributing to weight management.

* Contains other essential nutrients: Kiwis offer Vitamin E, potassium, folate, copper, and magnesium, playing various roles in maintaining overall health.

* Low in calories and fat: With only around 60 calories per kiwi and negligible fat content, they can be a guilt-free addition to a balanced diet.

* Unique enzyme content: Actinidin, a digestive enzyme in kiwis, can aid in protein breakdown and may improve digestion, especially for meat-based meals.

Potential considerations:

* Sugar content: Although moderate, the natural sugars in kiwis (around 6 grams per fruit) should be factored into an overall dietary plan.

* Blood sugar impact: The glycemic index of kiwis is moderate, but individuals with diabetes may need to monitor their intake.

* Allergic reactions: While rare, some people may experience allergic reactions to kiwis, primarily mild skin reactions.

Overall, Kiwis are a nutritious and delicious fruit with a diverse profile of vitamins, minerals, and fiber. While some factors require individual consideration, they deserve a place in a balanced diet due to their potential health benefits.