Nutritional Information for Kiwis
Kiwis are a fun-to-eat sweet ‘n tangy kind of fruit. They are small, but delicious and pack a heavy nutrient-rich punch!
Benefits of Kiwis
Cancer Prevention Benefits
Kiwifruit possess anticancer nutrients. Research has found kiwi has the power to alter the expression of genes that control cell damage. Another way of putting this is when you eat kiwis your genes gain a little bit of protection from cell damage. Research funded by the kiwifruit folks (so there is some bias you could say) show that eating kiwi may boost antioxidant status and help reduce DNA damage. Interestingly, the amount of kiwis didn’t seem to matter. For example, two kiwis did no better than eating one in regards to reducing DNA damage.
Men's Health Benefits
Kiwifruit is known to inhibits platelets, compounds in blood that helps it clot, and in human trials has been shown to offer significant cardiovascular improvements. The fruit has been studied for its antioxidant potency and seems to be associated with the ability to lower reactive oxygen species (ROS), free radicals, linked to age-related diseases.
Ways to Use Kiwis
- Add to water for naturally flavored water
- Add kiwi to a brown rice, whole wheat pasta, or other grain salads
Resources for Kiwis
American Institute for Cancer Research: www.aicr.org
Nutrition Facts: www.nutritionfacts.org
Physicians Committee: www.pcrm.org
USDA Nutrient Database: Kiwi
- Duttaroy A. Cardioprotective properties of kiwifruit. Adv Food Nutr Res. 2013;68:273-82.
- Collins A, Harrington V, Drew J, Melvin R. Nutritional modulation of DNA repair in a human intervention study. Carcinogenesis. 2003;24(3):511-5.
- Bøhn SK, Myhrstad MC, Thoresen M, et al. Blood cell gene expression associated with cellular stress defense is modulated by antioxidant-rich food in a randomised controlled clinical trial of male smokers. BMC Med. 2010;8:54.
- Hoelzl C, Bichler J, Ferk F, et al. Methods for the detection of antioxidants which prevent age related diseases: a critical review with particular emphasis on human intervention studies. J Physiol Pharmacol. 2005;56 Suppl 2:49-64.
- Spada P, de Souza G, Bortolini G, Henriques J, Salvador M. Antioxidant, mutagenic, and antimutagenic activity of frozen fruits. J Med Food. 2008;11(1):144-51.