Kiwi (Green, Fresh) Overview
Kiwi is a nutritional superstar providing more vitamin C than oranges, exceptional vitamin K, and unique digestive enzymes called actinidin. This fuzzy fruit supports immune function, heart health, and digestion while providing powerful antioxidants. Kiwi consumption has been linked to improved sleep quality in studies.
Why Kiwi (Green, Fresh) Helps With Immune System Support
A robust immune system depends on adequate nutrition, particularly key micronutrients involved in immune cell function and antibody production. A diet rich in colorful plants, quality protein, and fermented foods provides comprehensive immune support.
Kiwi (Green, Fresh) Nutrition Facts
Per 177g (2 medium kiwis)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 108 | — |
| Protein | g | 0% |
| Total Carbohydrates | 26g | 9% |
| Dietary Fiber | 5.3g | 19% |
| Sugar | g | — |
| Total Fat | g | 0% |
| potassium | 552mg | % |
| vitaminC | 166.9mg | % |
| vitaminE | 2.6mg | % |
| vitaminK | 60.7mcg | % |
| folate | 44mcg | % |
GI: 50 ()
Key Nutrients in Kiwi (Green, Fresh) for Immune System Support
Vitamin C
166.9mgSupports immune system support by providing essential vitamin c
Best Ways to Eat Kiwi (Green, Fresh) for Immune System Support
- Eat with skin on for maximum fiber (wash well)
- Cut in half and scoop with spoon
- Add to smoothies for vitamin C boost
- Slice for fruit salads or yogurt topping
- Make kiwi salsa for fish
- Freeze for healthy popsicles
Pro Tip:
The immune system functions best with consistent, adequate nutrition - not intermittent high doses. Focus on daily intake of vitamin C (200-500mg), vitamin D (1000-2000 IU), zinc (15-20mg), and diverse plant polyphenols.
Kiwi (Green, Fresh) Health Benefits
- Higher vitamin C than oranges (278% DV per 2 kiwis)
- Excellent vitamin K source (72% DV) for bones and blood
- Contains actinidin enzyme aiding protein digestion
- High in fiber (5g per 2 kiwis) for gut health
- Rich in antioxidants including vitamin E
- May improve sleep quality and duration
- Supports immune function with exceptional vitamin C
- May reduce blood pressure and clotting risk
Important Considerations
- Common allergen - may cause oral allergy syndrome
- High oxalate content - limit if prone to kidney stones
- Actinidin may trigger reactions in latex-allergic individuals
- May interact with blood thinners due to vitamin K
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