Most people overlook kiwis and tend to use them as a garnish for cakes and other desserts because they look beautiful. It’s not a popular smoothie ingredient like blueberries or bananas and that’s sad because kiwis are super fruits. Here is a list of Kiwi benefits worth knowing.
Using kiwi as a main ingredient in your smoothies is a great way to get water-soluble vitamins along with antioxidants. It’s also great for hair, skin, digestion, stress, and overall health. continue reading to learn more about the amazing benefits of Kiwi.
Are Kiwis Good For Smoothies?
Kiwis are great for smoothies because as you will find out below, they are packed with vitamins, minerals and antioxidants that your body needs to function properly. Also, kiwi adds a sweet and sour flavor to smoothies along with a good amount of vitamin C.
Kiwi Benefits
Kiwis are extremely low in calories and fat, they are also packed with vitamins C, E, and K. Let’s take a closer look at the nutritional profile of kiwifruit and why you definitely need to start making kiwi smoothies as soon as possible.
Kiwi Nutrition Facts
1 kiwi fruit (69g) contains | 42 calories | 0.04g total fat | 0g saturated fat | 0mg cholesterol | 2.1mg sodium | 10g total carbs | 2.1g dietary fiber | 6g total sugars | 0.8g protein | 106% vitamin C | 1mg vitamin E | 27mcg vitamin K | 2% magnesium | 215mg potassium | 2% calcium | 1% iron | 25.9mcg beta-carotene | 84.2mcg Lutein & zeaxanthin | These facts are based on a 2000-calorie diet:
1. Rich In Vitamin C
Kiwis contain vitamin C which is a water-soluble vitamin and an antioxidant that helps repair cellular damage and reduces oxidative stress and inflammation.
It also protects the skin from harmful UV rays and strengthens the immune system. 1 kiwi fruit has 106% of your DRI.
Since kiwis can be frozen for up to 12 months without losing it’s benefits, you can enjoy this fruit in your smoothies all year round. In summer to protect your skin and in the winter to strengthen your immune system.
2. Vitamin E
Vitamin E is a fat-soluble vitamin and an antioxidant that helps fight off free radicals and reduces oxidative stress. It’s also great for skin, eyes, heart, and cognitive health. 1 kiwi fruit has 1mg of vitamin E which is 7% of your daily recommended intake amount.
3. Vitamin K
Vitamin K is also a fat-soluble vitamin that is needed for blood clotting and the building of bones. 1 kiwi fruit has 27mcg of vitamin K which is nearly 30% of your daily recommended intake amount.
Note: do not drink kiwi smoothies if you are on blood thinning medications, or if you have a kidney disease. Even though you only get 30% of your DV from kiwis, they could easily add up from the other ingredients and interfere with your medications.
4. Contains Lutein & zeaxanthin
Lutein & zeaxanthin are carotenoid pigments that give fruits and vegetables their color. They improve eye health by reducing free radicals in the retina. 1 kiwi fruit has 84mcg of both carotenoids which is around 9% of your daily recommended intake amount.
Blending carrots, kiwis, and tomatoes into a smoothie is a great way to improve your eye health and vision fairly quickly.
5. Beta-carotene
Beta-carotene is a carotenoid that converts to fat-soluble vitamin A (retinol) in the body. Vitamin A helps improve eye health and vision, skin, and linings of the stomach, mouth, nose, and lungs.
1 kiwi fruit has 25.9mcg which is almost 3% of your daily recommended intake amount. Now although that’s not a lot, blending your kiwis with other fruits like mangos, papaya, or even watermelon can increase that number a ton.
6. Potassium
Potassium is an essential mineral that is needed for your nerves, muscles, and heart to function properly. This mineral is also responsible for moving nutrients and waste around your body’s cells.
Each kiwi fruit has 215mg of potassium which is roughly 8% of your daily recommended intake amount. Adding kiwis to your smoothies before or after a workout will help your muscles recover faster and prevent soreness.
7. Dietary fiber
Dietary fiber helps keep your blood sugar level in check. It also reduces cravings, keeps you full longer during the day, and keeps your digestive tract healthy.
Kiwis contain both soluble and insoluble fiber which is uncommon in most fruits. Kiwis also contain an enzyme called actinidin which helps break down proteins, aids in digestion, and acts as a probiotic.
1 kiwi fruit of 69g has 2.1g of dietary fiber which is 8% of your daily recommended intake amount. Note: Fiber also helps with constipation so if you are having a hard time going to the loo, drinking a glass of kiwi smoothie will definitely help.
If you want a very high fiber kiwi smoothie for constipation, blend kiwi, papaya, mango, apricot, and prunes into a smoothie and I promise you’ll go to the bathroom.
Want More Kiwi Posts?
- Here is how to choose and freeze kiwis properly
- Try this kiwi spinach smoothie recipe
- Best Ingredients for kiwi smoothies
- 7 Kiwi Smoothie Recipes You Must Try!
Who Should Not Eat Kiwis
Kiwi is a very healthy fruit that tastes amazing in smoothies, however, it can cause unpleasant side effects in some people.
Studies show that kiwis can cause allergic reactions such as hives, vomiting, and trouble swallowing. This mostly happens with those who are allergic to the fruit.
People about to have surgery should refrain from eating kiwis or drinking kiwi smoothies at least 2 weeks before the procedure because it can slow down blood clotting due to vitamin K.
How Much Kiwi Is Safe To Add To Smoothies
If you don’t have allergies to kiwis or a blood clotting disorder, it is normally safe to eat up to 2 kiwis per day but do not exceed 3.
For kiwi smoothies, try not to add more than 1 kiwifruit to your smoothies, or else, it will bring out a sour and tangy flavor.
Conclusion
I hope you found this post helpful and if you did, please don’t forget to share it cause it helps. You can also find me on Pinterest for more delicious and creamy smoothie recipes. Until next time, have a beautiful day.
