Kiwi properties and benefits

The Benefits of Kiwis

1. Kiwis, friends of man for centuries

The benefits of the nutrients in’Kiwifruit were already known by the Chinese populations who lived in the Yangtze Valley, the Blue River, many centuries ago. The science of nutrition did not yet exist, but Chinese sages in the 15th century had already understood the remarkable health properties of the plant we now call kiwi.

2. Kiwi: more than just fruit

Compared to other fruits, kiwi green Jingold It has unique characteristics for the variety and quantity of nutrients it contains: vitamins, proteins, minerals, antioxidants, and fibre. Furthermore, it provides little fructose (fruit sugar) and only 44 calories (kcal) per 100g. A Golden apple provides 46.

• Considering that the recommended daily intake of fruit for adults is, on average, around 450g, a single 150g serving of kiwi is able to more than adequately meet daily vitamin C requirements according to NRV* indicators, and contributes to achieving many other important nutrients, such as dietary fibre.

(Reference intake for an average diet of 2000 kcal per day), RNI* Reference Nutrient Intakes for an average diet of 2000 kcal per day), EFSA 2019.

3. Nutritional properties of kiwis

Regarding macronutrients:

• Among the interesting protein content in kiwi, actinidin and kiwellin are characterised by a high bioactive potential, as they are rich in cysteine. (one of the essential “building blocks” for protein synthesis).
• I grassi della polpa del kiwi sono per il 55% polinsaturi, tra i quali l’acido alfa-linolenico (ALA) un grasso essenziale precursore degli omega 3. L’olio di semi di kiwi, infatti, è ricco di omega 3. Inoltre, sui semini (di frutta e verdura) si è diffusa la credenza che possano peggiorare malattie intestinali come i diverticoli. Questa convinzione porta molte persone a rinunciare ai preziosi benefici di frutta e verdura ma, in realtà, i semini non fanno male, così come dimostra la ricerca scientifica.

  Regarding micronutrients:

• The fibre content (soluble and insoluble) of kiwi fruit is higher than in many other fruits. Fibre is susceptible to fermentation and is a precursor to short-chain fatty acids, which are particularly beneficial for gut health. Kiwi fibre is also known for its prebiotic properties, as it stimulates intestinal motility, increases satiety, and contributes to better digestion and the health of the gut microbiota.
• The kiwi is a rich source of vitamin C: 100 grams of green kiwi Jingold provide 85 mg of vitamin C, covering 100%* of an adult's requirements. As the table below shows, kiwi is the fruit that provides the most of this very important vitamin among the most widely consumed fruits, such as citrus fruits or strawberries, contrary to what is often believed. Furthermore, several studies have found that consuming 4 kiwis a day for 4 weeks increases plasma concentrations of vitamin C, α-tocopherol, and lutein/zeaxanthin, as well as folate concentrations in red blood cells.
• Finally, kiwi contains vitamin E (α-tocopherol) and folic acid (vitamin B9), which is very important for pregnant women, managing to provide around 10% of the recommended daily intake of folate.
• The kiwi also provides plenty of minerals, including 400 mg of potassium, which is more than bananas provide at 350 mg.

	Vitamin C content in 100 g of food	Calorie (kcal)
	158 mg	63
	158 mg	63
	85 mg	44
	60 mg	33
	54 mg	30
	49 mg	45
	50 mg	16
	5 mg	46
	4 mg	28

*Source: CREA, BDA and USDA databases

4. Health benefits

A healthy and balanced diet involves eating fresh fruit every day. Therefore, it's beneficial to eat a portion of kiwi (150g) daily, varying the type.Green kiwi, Yellow kiwi e Red kiwiand alternating them with other seasonal fruits. The ever-increasing research on this fruit has raised awareness of the health benefits of kiwis for humans and provided strong motivation for their regular consumption as part of a balanced diet.

1. Antioxidant activityKiwis are rich in antioxidants, substances that help our bodies eliminate free radicals. Furthermore, they reduce lipid peroxidation within the body, thus reducing oxidative stress and counteracting cellular ageing. Ultimately, this can protect the body from inflammation and disease.
2. Antidiabetic activitySeveral studies have shown that kiwi extract is able to inhibit α-amylase and α-glucosidase, key enzymes in the absorption of dietary sugars. Furthermore, a significant counteracting action against protein glycation processes has also been observed. (reduction in glycated haemoglobin).
3. Anti-inflammatory activitythanks to its vitamin and polyphenol content, kiwi supports the correct contrasting response to the inflammatory activity promoted by bacterial LPS (a type of bacterium) and pro-inflammatory cytokines (which contribute to the proliferation of cells involved in the body's inflammatory and immune processes).
4. Anticholinergic activityThe flavonols, phenolic acids, and anthocyanins in kiwi fruit are capable of inhibiting acetylcholinesterase enzymes, suggesting that kiwi consumption may be important in protection against oxidative stress typically present in neurodegenerative diseases.
5. Skin healthSome studies have shown that kiwi extract counteracts dermatitis based on the significant reduction in dermatitis severity, epidermal thickness, and the infiltration and degranulation of mast cells in the dermis.
6. Cardiovascular protectionRegular consumption of kiwi helps to maintain correct blood pressure, reducing the risk of stroke and heart disease. The fibre provided by consuming two kiwis a day helps to reduce risk factors for heart disease by lowering bad cholesterol (LDL).
7. Correct microbiotaEating kiwis regularly contributes to maintaining a healthy gut microbial ecosystem. Microbiota, favouring the trophism of beneficial bacteria in the colon Bifidobacterium spp. and Bacteroides spp., increasing their abundance, as well as the production of short-chain fatty acids, which are protective for intestinal cells. The pectins contained in kiwi fibre have demonstrated a prebiotic action.
8. Constipation reliefKiwi fruit contains high amounts of dietary fibre. Fibre can help to reduce constipation and a variety of other gastrointestinal problems and discomforts. The benefits of kiwi fruit at breakfast are particularly well-known: eating two kiwis immediately after an overnight fast can help with bowel transit.
9. Asthma treatmentThe abundance of vitamin C in kiwis has been linked to a reduction in wheezing symptoms in some asthma patients. This is particularly true for children, who seem to benefit most from eating kiwis.
10. Eye healthWhen consumed with other healthy, vitamin and mineral-rich fruits and vegetables, the high levels of antioxidant vitamins and carotenoids found in kiwi can help prevent eye diseases and promote overall eye health.
11. Anti-fatigue remedyLike all fruits, kiwis also contain sugars, which are fundamental for good physical performance. However, the contemporaneous presence of vitamins and antioxidants promotes resistance to prolonged physical exertion, thereby improving athletic performance.

Scientific collaboration Dr Raffaella Cancello, Nutritional Researcher, Department of Medical and Rehabilitation Sciences with an endocrino-metabolic focus, Nutrition and Obesity Research Laboratory, IRCCS-Istituto Auxologico Italiano Milan Publications: https://pubmed.ncbi.nlm.nih.gov/?term=Raffaella+Cancello Essential bibliography:

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• Wang S, Qiu Y, Zhu F. Kiwifruit (Actinidia spp.): A review of chemical diversity and biological activities. Food Chem. 2021 Jul 15;350:128469. doi: 10.1016/j.foodchem.2020.128469. Epub 2020 Oct 26. PMID: 33485721
• Kim YM, Abas F, Park YS, Park YK, Ham KS, Kang SG, Lubinska-Szczygeł M, Ezra A, Gorinstein S. Bioactivities of Phenolic Compounds from Kiwifruit and Persimmon. Molecules. 2021 Jul 21;26(15):4405. doi: 10.3390/molecules26154405. PMID: 34361562; PMCID: PMC8347458.
• Pinto D, Delerue-Matos C, Rodrigues F. Bioactivity, phytochemical profile and pro-healthy properties of Actinidia arguta: A review. Food Res Int. 2020 Oct;136:109449. doi: 10.1016/j.foodres.2020.109449. Epub 2020 Jun 25. PMID: 32846546.
• BDA, Food Composition Database for epidemiological studies in Italy
• CREA, the Italian Ministry of Agriculture's Research Centre for Food and Nutrition
• RI, Reference Values for an average diet of 2000 kcal. EFSA European Food Safety Authority.