The vibrant green kiwi fruit is known for its refreshing flavour and punch of colour, but did you know it’s also packed with nutrients? Its powerful health benefits can aid weight loss, promote healthy skin and foster good digestion. There are generally three types of kiwi fruit – green, yellow, and golden. Green is the one you’re mostly likely familiar with, but golden kiwis are packed with the most nutritious benefits. You can use kiwis to top your yogurt or cereal, add it to smoothies or incorporate it into healthy recipes. Take a look at 45 kiwi recipes that are definitely worth trying!
7 Health Benefits of Kiwi
1. Improves Immunity
Due to kiwis’ high vitamin C content, the kiwi fruit can boost your immune system, helping you stay healthy all year round. Two small kiwis have more vitamin C than a medium orange, helping to protect your body from harmful pathogens. Since your body can’t make vitamin C itself, it’s very important you get a high dose from your food sources.
2. Supports Healthy Digestion
With a good dose of fibre, kiwis help prevent constipation and keep your body regular. Green kiwis specifically, contain a natural digestive enzyme called actinidin that breaks down protein and improves gastric and intestinal function.
3. Packed with Antioxidants
Vitamin C is a powerful antioxidant found in kiwis, which can help fight free radicals in the body. This supports healthy aging, as well as prevents or delays the development of diseases like cancer and heart disease.
4. Heart Health
Kiwis contain fibre, potassium and antioxidants, all of which support heart health. Potassium relaxes the blood vessels, which helps lower blood pressure, meaning you’re less likely to develop cardiovascular disease. Fibre and antioxidants are also beneficial to cardiovascular health. Kiwis also have less low-density lipoprotein or “bad cholesterol”.
5. Helps with Sleep
If you’re having trouble sleeping, try adding kiwi to your pre-bedtime regime. Kiwi contains antioxidants and serotonin, which can help you get a better sleep. Having two kiwis one hour before bedtime can aid in inducing sleep and help you stay asleep for longer.
6. Healthy Skin and Hair
Kiwi is rich in vitamin C, which is an antioxidant that naturally stimulates collagen synthesis. The high vitamin C content in kiwis can help keep your skin firm and youthful, and is also great for your hair. Kiwis are also alkaline in nature, which counteracts the effects of acidic food. When your body has a good pH balance, it keeps you active and energized, with glowing skin.
7. Beneficial for Pregnancy
Kiwis are an abundant source of folate, which is key in the early developmental phase of pregnancy. It helps support the healthy growth of a baby’s brain and spine. The gold variety of kiwi fruit is especially high in folate.
Can You Eat Kiwi Skin?
Yes, you can eat kiwi skin! In fact, the skin of a kiwi is loaded with nutrients and antioxidants. While fuzzy brown skin may not look so appetizing, as long as you wash it well first, you can totally eat the skin, and it’s even more nutritious to eat the whole thing. Eating kiwi with the skin ups the fibre content by 50%, keeping you full and aiding with weight loss. It also contains a good dose of folate, which is important for cell growth and division, and vitamin C, which has strong antioxidant properties.
You can eat your kiwi just like an apple to reap all the benefits. The skin has a fuzzy texture with a mild, earthy flavour. If you’re looking for skin that’s less intense to eat, pick up golden or yellow kiwis that have a smoother, thinner skin. You can also add a whole kiwi to one of your smoothie recipes if you want to reap the benefits of the skin without actually chewing on it.
15 Healthy Kiwi Recipes
1. Healthy Kiwi Muffins | Dobbernation Loves
2. Easy Fish Tacos with Kiwi Salsa | Eating Well
3. Kiwi Strawberry Dream Healthy Bowl | Amazing Paleo
4. Dehydrated Kiwi Chips | Thriving on Paleo
5. Coconut and Kiwi Chia Pudding | Becomingness
6. Kiwi Strawberry Acai Bowls | The Roasted Root
7. Kiwi Lime and Coconut Muffins | Taste
8. Spinach Salad with Berries, Kiwi and Goat Cheese | Heather Homemade
9. Vegan Kiwi Chia Pudding | Une Petite Cuisiniere
10. Kiwi Quick Bread | Food
11. Kiwi Yogurt Cups | Today’s Parent
12. Kiwi Muffins | The Gracious Pantry
13. Fresh Kiwi Juice | Delishably
14. Banana and Kiwi Bread | A Taste of Madness
15. Easy Kiwi Jam | Vegetarian Times
15 Smoothie Kiwi Recipes
1. Apple Kiwi Green Smoothie | Simply Whisked
2. Kiwi and Kale Smoothie | A Sweet Pea Chef
3. Mixed Berry Smoothie Bowl with Kiwi and Hemp Seeds | Reclaiming Yesterday
4. Kiwi Ginger and Banana Smoothie | Jamie Oliver
5. Banana Kiwi Smoothie | The Kitchn
6. Kiwi Strawberry Smoothie | All Recipes
7. Kiwi Smoothie | Gluten-Free Palate
8. Watermelon Kiwi Smoothie | Watermelon Board
9. Kiwi Banana Spinach Smoothie | Tasty
10. Kiwi Mango Smoothie with Banana and Lime | Yummy Addiction
11. Kiwi Pear Smoothie | Food
12. Kiwi Lime Banana Smoothie | Gluesticks and Gumdrops
13. Apple Kiwi Smoothie | Betty Crocker
14. Kiwi Pineapple Smoothie | Rachael Ray
15. Raspberry Kiwi Smoothie | Once a Month Meals
15 Dessert Kiwi Recipes
1. Chocolate Pistacchio Kiwi | Eating Well
2. Kiwi Sorbet | My Nourished Home
3. Kiwi Watermelon Popsicles | Mom Endeavors
4. Raw Kiwi Banana Tarts | The Kitchen Paper
5. Strawberry Kiwi Banana Nice Cream | Shahzadi Devje
6. Kiwi Lime Pie | Healthy Life Redesign
7. Strawberry Kiwi Shortcake | Dina’s Cookery
8. Kiwi Coconut Popsicles | Sugary and Buttery
9. Healthy Kiwi Parfait with Greek Yogurt | Muy Delish
10. Kiwi Dessert Squares | Taste of Home
11. No Bake Kiwi Cheesecake | Spice Roots
12. Kiwi Pavlova | The Happy Foodie
13. Kiwi and Coconut Parfait | Tesco Real Food
14. Kiwi Peach Cobbler | Better Homes and Gardens
15. Kiwi Lime Loaf Cake with Yogurt | Sugar Salted
Kiwis may be small, but they pack a strong nutritious punch! Try out these recipes to up your fibre, folate and antioxidant consumption!
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