Small green mini-kiwi fruits are appearing more frequently on store shelves. Unlike regular kiwis, they have a smooth, edible skin and are high in vitamin C, containing more than lemons or even peppers. We are referring to actinidia, as reported by Sports.kz with reference to Rbc.ua.
Improves immunity, vision, and mood. A superfruit that everyone should include in their diet.
RBC-Ukraine (Styler project) will explain why this fruit is extremely healthy, referencing Strona Zdrowia.
What you should know about actinidia
Actinidia typically ripens closer to autumn. These fruits can enhance your immunity, support digestion, heart function, and fertility, while also lowering blood sugar and cholesterol levels.
Mini kiwis resemble gooseberries or white grapes on the outside and look like small kiwis when sliced. They are small, with a smooth and edible skin, which distinguishes them from their larger counterparts. Additionally, they have a sweeter taste and a more intense aroma than traditional kiwis.
Mini kiwis are rich in vitamin C, exceeding that found in lemons or even peppers. In each 100 g of the fruit, there are 52.5 mg of vitamin C, which accounts for about 70% of the daily requirement for an adult. This fruit is low in calories, containing approximately 77 kcal/100 g.
The fruits are also a source of potassium, which has a higher content than bananas (163-382 mg/100 g), calcium (51-120 mg), vitamin E (4.6-5.28 mg), along with B vitamins, organic acids, polyphenols, and anthocyanins.
Why is actinidia beneficial?
This remarkable fruit is abundant in vitamin C, antioxidants, lutein, and myoinositol.
Vitamin C is a potent antioxidant that neutralizes free radicals and decreases oxidative stress. It supports the immune system, accelerates recovery from infections, aids the circulatory system, and strengthens bones and joints.
The fruit also contains myoinositol (up to 982 mg/100 g), often referred to as vitamin B8, although it is not technically a vitamin since the body can synthesize it.
Myoinositol helps regulate blood sugar levels and enhances cell sensitivity to insulin, thereby lowering the risk of diabetes, obesity, and cancer. This compound also positively impacts the nervous system’s proper functioning, has an antidepressant effect, and boosts mood.
Myoinositol and vitamin E, often called the youth vitamin, also positively influence fertility and help regulate the menstrual cycle.
This fruit can also lower levels of blood cholesterol, which benefits the cardiovascular system. It is also rich in lutein, a carotenoid with antioxidant properties.
Lutein supports vision, prevents macular degeneration, and protects against cataract development. Snacking on mini kiwis while working at a computer is recommended, especially for older individuals whose vision may decline with age.
The fruit is also high in fiber and contains actinidin, a proteolytic enzyme that helps digest proteins within the digestive tract.
As a result, mini kiwis support digestion, and actinidin promotes the development of intestinal flora, which positively impacts immunity, improves intestinal peristalsis, regulates stool, and prevents constipation.
Fiber also creates a greater sensation of fullness, curbing snacking between meals, regulating metabolism, and aiding weight loss.
The material is for informational purposes only. Before making a decision, consult a specialist.
Discover the Health Benefits of Actinidia: The Mini Kiwi Superfruit
Small green mini-kiwi fruits are increasingly appearing on store shelves. Unlike kiwi, they have a smooth edible skin and are rich in vitamin C, which they have more than lemon or even pepper. We are talking about actinidia, Sports.kz reports with reference to Rbc.ua.
Why You Should Eat Mini Kiwi
What You Need to Know About Actinidia
Actinidia, commonly known as mini kiwi or hardy kiwi, usually ripens closer to autumn. These nutrient-dense fruits are not only delicious but also possess a multitude of health benefits. They strengthen your immunity, support digestion, heart function, and fertility, and can help reduce blood sugar and cholesterol levels.
Mini kiwis bear a striking resemblance to gooseberries or white grapes on the outside, while they reveal a small kiwi-like interior when cut open. Their distinguishing features include a smooth, edible skin and a sweeter taste, which often makes them a preferred choice over their larger relatives.
Nutritional Profile of Mini Kiwi
These mini fruits are a vitamin powerhouse. They are especially high in vitamin C, boasting more vitamin C than lemons and even peppers. Per 100 grams of mini kiwi, you get:
| Nutrient | Amount per 100g | Daily Requirement % |
|---|---|---|
| Vitamin C | 52.5 mg | 70% |
| Calories | 77 kcal | — |
| Potassium | 163-382 mg | — |
| Calcium | 51-120 mg | — |
| Vitamin E | 4.6-5.28 mg | — |
These fruits are also rich in B vitamins, organic acids, polyphenols, and anthocyanins, making them an excellent addition to your diet.
Why is Actinidia Useful?
Actinidia is packed with essential nutrients such as vitamin C, antioxidants, lutein, and myoinositol which contribute significantly to health:
- Vitamin C: A potent antioxidant that fights free radicals, enhances immune defense, aids tissue repair, and supports the circulatory system.
- Myoinositol: Regulates blood sugar levels, enhances insulin sensitivity, impacts the nervous system positively, and may help mitigate mood disorders.
- Lutein: A carotenoid essential for eye health, lutein protects against macular degeneration and cataracts.
Benefits of Actinidia for Specific Health Concerns
Immune System Support
Eating mini kiwi can bolster your immune system due to its significant vitamin C content. Regular consumption may help to speed up recovery from infections and common illnesses.
Digestive Health
Mini kiwis are high in fiber and contain actinidin, an enzyme that aids protein digestion. This can lead to better gut health, improved bowel regularity, and a more robust intestinal flora.
Heart Health
With its ability to lower cholesterol and blood sugar levels, actinidia presents a heart-friendly dietary choice. Regular intake may promote cardiovascular health and prevent various heart-related issues.
Vision Protection
With lutein being a key component, mini kiwis are especially beneficial for eye health. Regular snacking could help those who experience vision problems, especially seniors.
How to Incorporate Mini Kiwi Into Your Diet
Integrating these mini superfruits into your daily meals is simple and delicious:
- Add them to smoothies for an extra vitamin boost.
- Use them in fruit salads to enhance flavor and texture.
- Top your morning yogurt or oatmeal with mini kiwis.
- Enjoy them fresh as a nutritious snack throughout the day.
First-Hand Experiences with Mini Kiwi
Many health enthusiasts have reported improved digestion and energy levels after incorporating mini kiwi into their diets. A fitness trainer noted: “I started adding mini kiwis to my pre-workout snacks, and I feel more energized and less bloated!” Such testimonies reinforce the fruit’s role in enhancing overall wellness.
Each small actinidia comes packed with flavor and nutrition, making it a truly remarkable addition to both your diet and health regimen.
The material is for informational purposes only. Before making a decision, consult a specialist.
