Kiwis are small, nutrient-rich fruits with a unique green flesh and a fuzzy brown exterior. Not only are they delicious, but they are also loaded with powerful nutrients that can help reduce inflammation in the body. In this article, we’ll explore the many benefits of kiwis, including their anti-inflammatory properties, bone health effects, and nutritional value.
What are Kiwis?
Kiwis, also known as Chinese gooseberries, are small fruits native to China but now widely grown in other countries, including New Zealand, Italy, and Chile. They are one of the most nutrient-dense fruits available, packed with vitamins, minerals, and antioxidants.
Nutritional Values
Kiwis are a low-calorie fruit, with approximately 61 calories per 100 grams. They are an excellent source of vitamin C, vitamin K, vitamin E, and folate. Kiwis are also rich in potassium, which is essential for maintaining healthy blood pressure and reducing the risk of stroke. Additionally, they are a good source of fiber, which can improve digestion and promote feelings of fullness.
Anti-Inflammatory Benefits
Chronic inflammation is linked to many chronic diseases, including heart disease and cancer. Kiwis are loaded with compounds that can help reduce inflammation in the body, including antioxidants such as vitamin C and polyphenols.
A study published in the Journal of Medicinal Food found that consuming kiwis can help reduce inflammation in people with arthritis. Another study found that eating kiwis daily can help reduce the markers of inflammation in the body that are associated with heart disease.
Bone Health Effects
Kiwis contain several nutrients that are essential for strong and healthy bones. These include calcium, magnesium, and vitamin K. Calcium is well known for its role in maintaining healthy bones, while magnesium and vitamin K can improve bone density and reduce the risk of osteoporosis.
Immune System Effects
Kiwis are a powerhouse when it comes to supporting the immune system. They are packed with vitamin C, which is essential for the production of white blood cells, the cells that fight infection and disease. A single kiwi provides more vitamin C than an orange.
Food Combining Information
Kiwis are delicious on their own or added to a variety of dishes, but they can also be paired with other anti-inflammatory foods to further enhance their health benefits. For example, you can add kiwis to a spinach salad for a healthy and nutritious lunch. Alternatively, you can enjoy kiwis as a snack with a handful of nuts or some Greek yogurt.
A Unique Anti-Inflammatory Smoothie Recipe
One delicious way to include kiwis in your diet is by making a tasty and healthy smoothie. This recipe is packed with anti-inflammatory goodness and is easy to make
Ingredients:
- 2 peeled kiwis, cut into pieces
- 1 cup of fresh spinach leaves
- 1 cup of unsweetened almond milk
- 1 tbsp of chia seeds
- 1 tsp of honey (optional)
- A pinch of ground cinnamon
- A handful of ice cubes
Method:
- In a blender, combine the kiwi pieces, spinach leaves, almond milk, chia seeds, honey (if using), and cinnamon.
- Blend on medium speed for 30 seconds, then increase speed to high and blend until smooth.
- Add the ice cubes and blend for another 10 seconds or until the ice is fully crushed.
- Pour into a glass and enjoy your delicious and healthy anti-inflammatory smoothie!
Final Words
Incorporating kiwis into your diet can provide numerous health benefits, including immune system support, anti-inflammation benefits, and bone health effects. With their unique flavor and nutritional value, kiwis are a fantastic addition to any diet.
If you love anti-inflammatory fruits, be sure to check out the rest of our fruits section for other delicious and healthy options. And for more powerful goodness to add to any autoimmune smoothie, head over to our anti-inflammatory herbs section.
Thank you for reading, and we invite you to come back again and try out some more of our nutritious and delicious recipes.