What nutrients are in a kiwi?

Nutritional Composition of Kiwifruit

Kiwifruit is exceptionally rich in vitamins C, E, K, folate, carotenoids, potassium, fiber, and various phytochemicals that work synergistically to provide multiple health benefits. 1, 2

Key Nutrients in Kiwifruit

Vitamins

• Vitamin C: Kiwifruit contains exceptionally high levels of vitamin C - green kiwifruit has twice and gold kiwifruit (Sungold®) has three times the amount found in oranges or strawberries 2
• Vitamin E: Present in significant amounts, contributing to the fruit's antioxidant properties 1, 3
• Vitamin K: Found in substantial quantities compared to other commonly consumed fruits 1
• B vitamins: Particularly rich in folate (vitamin B9) 1, 3

Minerals

• Potassium: High content, important for cardiovascular health and blood pressure regulation 1, 2
• Other minerals: Contains calcium, phosphorus, iron, and other essential minerals 4

Fiber

• High dietary fiber content that aids digestion and promotes laxation 1, 3
• The fiber in kiwifruit has significant water retention capacity, contributing to its digestive benefits 3

Phytochemicals and Antioxidants

• Rich in carotenoids that provide antioxidant protection 1
• Contains various polyphenols with high biological activity 5
• Features unique phytochemicals that work synergistically with vitamins and minerals 2

Health Benefits of Kiwifruit

Cardiovascular Health

• May increase high-density lipoprotein (HDL) cholesterol and decrease triglycerides 1
• Can reduce platelet aggregation and help lower elevated blood pressure 1
• Regular consumption may prevent cardiovascular disease through improved lipid profiles and reduced oxidative stress 2

Digestive Health

• Aids digestion through the naturally present proteolytic enzyme actinidin, which helps protein digestion in both stomach and small intestine 3
• Improves laxation and helps alleviate constipation 1, 3
• May reduce symptoms of irritable bowel syndrome and other gastrointestinal disorders 3
• Promotes favorable changes in the colonic microbial community 3

Immune Function

• The high vitamin C content supports immune function 6
• May reduce the incidence and severity of cold or flu-like illness in at-risk groups such as older adults and children 1
• Studies show enhancement of both innate and adaptive immune function 6
• Can up-regulate 'immune' and 'DNA repair'-related gene sets 6

Metabolic Health

• May help with glucose and insulin balance 3
• Contributes to bodyweight maintenance and energy homeostasis 3
• Gold kiwifruit consumed with iron-rich meals can improve poor iron status 1

Nutritional Comparison to Other Fruits

• Kiwifruit stands out among commonly consumed fruits for its exceptional nutrient density 1, 2
• Provides a more comprehensive range of nutrients compared to many other popular fruits 5
• The combination of nutrients in kiwifruit creates a unique food matrix that enhances overall health benefits 2

Considerations for Consumption

• While highly nutritious, kiwifruit is allergenic for some individuals 1
• Most allergic reactions are mild, but severe reactions have been reported in some cases 1
• Different kiwifruit products (juice, wine, dried slices, jam) retain different nutrient profiles - fresh kiwifruit and kiwifruit juice/wine tend to preserve more vitamin C and polyphenols, while dried slices and jam contain higher amounts of mineral elements 5

Regular consumption of kiwifruit as part of a balanced diet can be an effective strategy for health promotion and disease prevention due to its exceptional nutrient profile 2, 3.