Are Kiwis Overrated Health-Wise?
Don’t be fooled by their humble appearance: kiwis are loaded with nutrients that directly support women’s health after 50.
“Superfood.” “Miracle fruit.” “Nature’s pharmacy.” The humble kiwi has captured the attention of wellness enthusiasts everywhere, but do these fuzzy brown orbs (which remind me of razor stubble, but I digress…) actually deserve their health halo?
In one word? Absolutely. This ugly fruit is a nutritional powerhouse, and if you’re a woman over 50, kiwis target exactly what your body needs most.
The Power of a Kiwi
Kiwis pack an impressive punch for such a small fruit. A 3.5-ounce kiwi is just 64 calories and is bursting with vitamins and minerals:
Vitamin C
A single kiwi delivers over 80% of your daily vitamin C requirement. The green variety packs 92.7mg, while the gold kiwifruit contains a whopping 161.3mg. That’s nearly triple what you’d get from strawberries or oranges!
Why should you care? Because vitamin C does more than fight colds:
- Collagen Production: It helps your body create collagen, the protein that keeps skin elastic, moisturized, and hydrated.
- Antioxidant Protection: Vitamin C is a great source of antioxidants. These nutrients fight cell damage and can help reduce the risk of diseases.
Fiber
If you’ve ever dealt with digestive drama (and who hasn’t once you’re over 50?), kiwis can be a godsend. Each one contains about 5 grams of fiber. Here’s what that can do for you:
- Better Bowel Movements: A 2018 study found that eating two kiwis a day helped increase stool frequency, eased bloating, and reduced abdominal pain.
- Gut Health Boost: Fiber feeds the friendly bacteria in your digestive system, which may benefit blood sugar regulation and heart health.
Pro Tip: Don’t toss the skin since that’s where most of the fiber is. If the fuzz makes you squeamish (understandable), go for golden kiwis. Their skin is smoother.
Actinidin
When I committed to eating 90 grams of protein a day for The Wellness Experiment, I noticed that I was bloated. All. The. Time. Then I discovered kiwi’s secret weapon: actinidin.
Actinidin is a natural enzyme that helps your body break down protein more efficiently. As we get older and create fewer digestive enzymes, actinidin gives our digestive system a much-needed helping hand.
Adding kiwi to my high-protein meals helped with the bloat (and to better absorb all the protein I was eating).
The Kiwi Verdict
Beyond what I’ve shared today, kiwis are also packed with polyphenols and carotenoids, compounds that a 69-study review linked to potentially lower risks of heart disease, cancer, and premature death.
My take? Kiwis are one of the few “superfoods” that aren’t overhyped. The next time you see these fuzzy weirdos in the store, pop a few in your shopping cart. It’s the easiest health win you’ll get.
