Kiwi Diet

By Kathryn D. | Updated: Jan 22, 2019

Kiwi Diet

The kiwi fruit has become popular all over the world not just because of its pleasant taste, but also because of its effects on digestion, immune function, and cardiovascular disease. However, it is important to know how much per day is suggested to fully reap kiwi benefits

How Many Kiwis a Day Should You Eat?

Consuming a variety of fruits of different colors and sizes can help increase your intake of nutrients. A suggested daily diet would include one medium fruit (apple, banana, orange, or pear), two small fruits (fig, kiwi, apricot), and one cup of diced low-sugar fruit of your choice, like papaya or melon.

A diet that includes two kiwis per day would be an easy and delicious way to help you meet your daily nutritional requirements.

When compared to the value per 100-gram kiwi serving size and the recommended daily intake of every nutrient for adults, two kiwis offer 84 calories, 1.14 grams of protein, 14.66 grams of carbohydrates, 3 grams of fiber, 8.99 grams of sugar, 34 mg of calcium, 312 mg of potassium, an impressive amount of vitamin C (92.7 mg), also contributing with vitamins E (1.46 mg) and K (40.3 mcg).

Eating Kiwifruit

A kiwi diet is very easy to maintain, as this fruit can be consumed in many recipes. The best way to reap kiwi benefits is to eat it fresh and raw.

EATING KIWI FRUIT SKIN TRIPLES YOUR FIBER INTAKE COMPARED TO JUST EATING THE FLESH.

Raw kiwi can enhance flavor and nutritional value of cereal, porridge, salads, and other meals. While kiwi is popular in fruit juices, these beverages contain less dietary fiber and more calories. The same happens with dried kiwi, which can stick to teeth and cause dental decay. If you decide to purchase kiwi frozen or canned, be sure it is preserved in natural fruit juice with no added sugars or syrup. 

In order to add variety to your kiwifruit diet, it is possible to include kiwi in baked goods such as stuffed apples, fruit crumbles, stewed or poached fruit, scones, and low-fat muffins. 

Kiwi Supplements

There is a wide selection of kiwi products available, mostly in capsule form, containing kiwi powder or kiwi extract. Many of these capsules are specifically aimed at helping achieve healthy digestion.

AN AVERAGE DOSAGE OF ONE TO TWO KIWI CAPSULES DAILY IS A CONVENIENT WAY TO RECEIVE THE BENEFITS OF KIWIFRUIT AS A DIETARY SUPPLEMENT.

Kiwi drinks are a refreshing and flavorful way to consume kiwi. In a study published by The Journal of Sports Medicine and Physical Fitness (1990), the effects of a kiwi athletic drink were tested after intense training of athletes in hot environments. The study showed that the kiwi drink increased red blood cells and plasma in the circulatory system, maintained blood glucose concentration, decreased mineral level changes, and improved vitamin C content. 

Kiwi capsules, fruit juices, athletic drinks, pre-workout formulas, skin lotions, and other supplement types can be found through online retailers, with some types also available in supermarkets and health stores

With a wide range of home recipes and supplements available, a diet with kiwifruit is an easy, enjoyable way to help meet daily requirements of nutrients while gaining the unique benefits of kiwi.

Sources

  • Australian Government, The Five Food Groups: Fruit
  • California Kiwifruit, Kiwifruit and Digestive Function
  • National Institutes of Health, National Heart, Lung, and Blood Institute, Balance Food and Activity | Dietary Supplement Daily Database, Daily Value
  • The Journal of Sports Medicine and Physical Fitness, The effects of actinidia sinensis planch (kiwi) drink supplementation on athletes training in hot environments, 1990
  • United States Department of Agriculture, Potassium Intake of the U.S. Population | National Agricultural Library, Dietary Reference Intakes: Macronutrients | Dietary Reference Intakes (DRIs): Estimated Average Requirements
  • USDA Nutrient Database, Kiwifruit, green, raw
  • American Heart Association, Protein and Heart Health | Sugar 101