Kiwi properties and benefits

The benefits of kiwi

1. Kiwis, friends of man for centuries

The benefits of the nutrients from’Kiwifruit they were already known to the Chinese populations who lived in the valleys of the Yangtze, 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 benefits of the plant we now call kiwi.

2. Kiwi: more than just fruit

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

• Considering that the recommended daily fruit intake for adults is, on average, about 450g, a single 150g serving of kiwi can abundantly satisfy daily vitamin C requirements according to VNR* figures and contribute to the achievement of many other important nutrients, such as dietary fibre.

(Reference intake for an average diet of 2000 kcal daily), NRV* Nutritional Reference Values for an average diet of 2000 kcal daily), 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 gut microbiota health.
• Kiwifruit is a rich source of vitamin C: 100 grams of green kiwifruit Jingold provide 85 mg of vitamin C, covering 100%* of an adult's needs. As shown in the table below, kiwi is the fruit that provides higher quantities of this very important vitamin among those most consumed, such as citrus fruits or strawberries, contrary to popular belief. 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.
• The kiwi also contains vitamin E (α-tocopherol) and folic acid (vitamin B9), which is very important for pregnant women, managing to provide about 10% of the recommended daily intake of folate.
• The kiwi also provides many minerals, including 400 mg of potassium, which is more than the 350 mg found in bananas.

	Vitamin C content in 100 g of food	Calorie (kcal)
	158 mg	63
	158 mg	63
	85 mg	44
	60 mg	33
	54 milligrams	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 includes fresh fruit every day. Therefore, it is useful to eat a portion of kiwi (150 g) every day, 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 reasons for their regular consumption as part of a balanced diet.

1. Antioxidant activityKiwis are rich in antioxidants, substances that help our bodies to eliminate free radicals. Furthermore, they reduce lipid peroxidation within the body, thereby 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 can inhibit α-amylase and α-glucosidase, key enzymes in the absorption of dietary sugars. Furthermore, a significant counteraction of 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 counter-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 are able to inhibit acetylcholinesterase enzymes, suggesting that kiwi consumption may be important in protecting against the oxidative stress typically present in neurodegenerative diseases.
5. Skin healthSome studies have shown that kiwi extract combats dermatitis based on a 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 eating two kiwis a day helps to reduce risk factors for heart disease by lowering bad (LDL) cholesterol.
7. Correct microbiotaRegularly eating kiwi contributes to maintaining a healthy gut microbial ecosystem. (the microbiota), promoting 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 protect 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 reduce constipation and a variety of other gastrointestinal problems and discomforts. The benefits of kiwi at breakfast are particularly well-known: eating two kiwis first thing after an overnight fast can help with bowel transit.
9. Asthma treatmentThe abundance of vitamin C in kiwifruit has been linked to a reduction in wheezing symptoms in some asthma patients. This is particularly true for children, who appear to benefit most from consuming kiwifruit.
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 remedyAs with all fruits, kiwi also contains sugars, which are fundamental for good physical performance. However, the simultaneous presence of vitamins and antioxidants promotes resistance to prolonged physical exertion, thereby improving athletic performance.

Scientific collaboration Dr Raffaella Cancello, Nutrition 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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• BDA, Food Composition Database for epidemiological studies in Italy
• CREA, the Italian Ministry of Agriculture's Research Centre for Food and Nutrition
• NRV, Nutrient Reference Values for an average diet of 2000 kcal. EFSA European Food Safety Authority.