Is There Iron in Kiwi Fruit?

One very common question, when it comes to Kiwi: Is there iron in kiwi fruit? In this blogpost we explore the amazing health benefits and nutrition profile of kiwi fruit! Learn about its origin and nutritional profile, including vitamins, minerals, and antioxidants, and how this delicious super fruit can boost your overall well-being.

Discovering the origins from China to the World

The kiwifruit is native and originally grew in the mountains of Southwest China. It was originally known by its Chinese name “Yang Tao” (Yang peach) or Mihou Tao (Monkey peach). Today, it is grown in many other parts of the world, with New Zealand being the largest producer.

Kiwi was first brought to New Zealand in early 20^th century by Mary Isabel Fraser who worked as schoolteacher in New Zealand. She brought the Kiwi seeds after traveling through China. Kiwi fruit was originally known as ‘Chinese gooseberry’ once it started growing in New Zealand because of their sweet and sharp flavor. But in the year 1959 it was decided to name it after New Zealand’s national bird by the fruit exporters.

The Unique Appearance of the Kiwi Fruit

Kiwi is oval in shape and roughly the size of an egg or slightly larger. Kiwis have thicker fuzzy skin, green flesh, and small black seeds. There are two main varieties of Kiwi, one has the green flesh and the other has yellow flesh.

The only difference between green-fleshed and yellow-fleshed kiwis is that green kiwis contain a green pigment called chlorophyll. The skin of most varieties of kiwi should be peeled off before you eat them. However, some prefer to eat the skin of golden or yellow kiwi varieties because the skin is softer than the skin of green kiwis.

The Irresistible Benefits and Nutrition in Kiwi Fruit Can’t Be Ignored

Kiwis fruit possess great nutrition value and rich in antioxidants, dietary fiber, vitamin C, E and carotenoids. The carotenoids contain compounds like lutein, zeaxanthin and beta carotene which are good for heart health.

How may it help combat Iron deficiency?

While Kiwi it not a great source of iron but as it rich in Vitamin C, which helps enhance iron absorption. According to a study, individuals with iron deficiency began the intake of iron fortified breakfast cereal along with two kiwis versus a banana. The kiwi group showed increased iron levels.

Supports Cardiovascular Health

Kiwis low in sodium and high in carotenoids, Vitamin C and E. According to the study, the diets high in carotenoids and Vitamin E and C may help protect against certain heart disease and improves cardiovascular health. According to a study the individuals who had diet rich in carotenoids had a lower risk of heart related disease.

Improves Digestive Health

The fiber in Kiwi helps retain water that helps improving stool consistency. Because of this reason, Kiwi can be beneficial for digestive health.

May Be a Good Choice for People with Diabetes

Kiwi is low in GI (glycemic index). On average, the green Kiwis have GI of 39 and golden Kiwis have GI of 48. So green Kiwis can be a good choice for those who have diabetes. Maintaining stable sugar levels in the blood are crucial for people suffering from diabetes, in that sense it makes a healthy choice.

Key Nutrients in Kiwi Fruit

Kiwis boast excellent nutrients. Kiwi contains high contents of Vitamin C and antioxidants and also a great source of potassium and folate. Below is the nutritional breakdown for a 2.43 ounce (69 grams) serving of green Kiwi:

• Energy Calories: 42.1
• Fiber: 2.1 grams
• Carbohydrate (includes Dietary fiber and Sugar): 10.1 grams
• Magnesium: 0.011. grams
• Phosphorus: 0.0235 grams
• Potassium: 0.215 grams
• Copper: 0.09 grams
• Vitamin C: 0.064 grams
• Folate: 0.0172 grams
• Beta carotene: 0.0359
• Vitamin E: 0.001 grams
• Vitamin K: 0.0278 grams

Potential Health Risks of Kiwi Fruit

Individuals with medical conditions such as diabetes, heart issues, kidney problems, allergies or any other kind of health-related issues or taking any medication should consult their healthcare provider before eating Kiwi fruit. Certain nutrients in Kiwis may interact with medications or cause other adverse effects.

Renal issues

Kiwi fruit is rick in potassium. Excessive potassium intake can be harmful for individuals who have medical conditions related to kidney. When the kidneys are unable to filter out excess potassium from the blood, it can lead to medical complications. Individuals who have conditions related to kidney consult a doctor and seek medical advice before eating Kiwi.

Blood clotting medications

Since Kiwi fruit is rich in vitamin K, which may interfere with the effectiveness of blood thinners. If you are on these medications, it’s important to talk to your GP or healthcare adviser before adding more vitamin K rich foods to your daily diet.

Allergy

Overall, Kiwi fruit is good for health and is safe to eat for most individuals. However, it can lead to issues for those who are allergic to Kiwi fruit. For allergic individuals, the reactions can range from mild to severe.

Symptoms of kiwi allergy may include:

• Vomiting
• Abdominal discomfort
• Hives rash
• Wheezing
• Throat irritation

 In severe cases, it can result in anaphylaxis, which is potentially life threatening.

Anaphylaxis – Symptoms & causes – Mayo Clinic

Ways to Consume Kiwi and make it part of Your Diet !

Kiwi fruit can make a healthy snack, it can be easy to pack in meal boxes. It’s vibrant green flesh and tiny black seeds provide visually appealing contrast while offering healthy dose of vitamins. The unique sweet tarty flavor adds a zesty and refreshing twist to a variety of recipes. From light crisp salads to desserts and its sweet-tart flavor can add a delightful twist to both salads and desserts.