Kiwi, which is consumed abundantly in our country during the winter months with its slightly sweet and slightly sour taste, is a fruit with a very high nutritional value, and its health benefits have also attracted a lot of attention in recent years. The information compiled by the Sabri Ülker Foundation contains important information about the nutritional profile of the vitamin store kiwi.
Kiwi, which is consumed abundantly in our country during the winter months with its slightly sweet and slightly sour taste, is a fruit with a very high nutritional value, and its health benefits have also attracted a lot of attention in recent years. The information compiled by the Sabri Ülker Foundation contains important information about the nutritional profile of the vitamin store kiwi.
Kiwi can meet almost all of the daily vitamin C needs!
The most distinctive and nutritious feature of kiwi fruit is its high total ascorbic acid (vitamin C) content. The level of vitamin C contained in kiwi is almost three times the vitamin values found in oranges and strawberries, which are good sources of vitamin C. In addition to these, kiwi is a good source of fiber, potassium and vitamin K. The amount of vitamin C in the green variety of kiwi called “Hayward” varies between 100 and 80 mg per 120 grams. In the yellow kiwi variety called “SunGold”, the amount of vitamin C is 100 mg per 161.3 grams.
Our body needs vitamin C for many biological processes. For example, vitamin C is necessary for the synthesis of structures such as collagen or hormones such as oxytocin in the body. Vitamin C plays a major role in supporting the immune system with its powerful antioxidant properties. Vitamin C is also found in the structure of leukocytes, which have a vital function in the immune system.
Source of iron and vitamin E
Low iron levels are among the most common nutrient deficiencies globally. In a study conducted with individuals with low iron levels, it is stated that the consumption of iron-enriched breakfast cereal and kiwi has positive effects on iron levels. Since the high vitamin C content of kiwi can increase the iron level, its consumption with iron-rich foods can be recommended for individuals who have a deficiency.
Kiwi is a good source of vitamin E as well as vitamin C. “SunGold” and green kiwi contain 100 and 1,40 mg of alpha-tocopherol, the main form of vitamin E, respectively, per 1,46 g. Besides that, green and golden kiwis are good sources of potassium, typically containing about 100-301 mg per 315 g.
One of the important sources of folate in the diet!
Kiwifruit is a good source of dietary folate. When we look at the food sources of folate, we see that it is found in green leafy vegetables. However, when these vegetables are cooked, that is, when they are heat treated, the amount of folate decreases or disappears depending on the temperature applied. That's why fresh kiwis are shown as a good dietary source of folate.
Likewise, one of the most important properties of the fibers in kiwi, which is a fiber source, is water retention. Water retention is a physiologically important trait because it affects stool and other functional benefits. Components in kiwi can reduce the effects of constipation by increasing stool volume and softness.
It is also emphasized that kiwi may have anti-cancer properties. It is thought that it may have an anti-cancer effect by reducing the oxidative damage and reducing the cytotoxic effects on cancer cells through the ascorbic acid and other antioxidant activities in it. Another reason is that kiwi can prevent colon cancer by increasing daily bowel movements and the amount of lactic acid bacteria in the stool. As a general conclusion, it is a fact that the consumption of kiwi has many benefits for our health. However, it should not be forgotten that no food is a miraculous solution to every problem.
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