Kiwi has been associated with numerous health benefits, including improved blood flow, lower blood pressure, and increased exercise performance. Packed with essential nutrients, Kiwis are a great source of fiber, folate (vitamin B9), manganese, potassium, iron, and vitamin C. Kiwi contain a high concentration of nitrates, which have a blood pressure-lowering effect. This may lead to a reduced risk of heart attacks, heart failure, and stroke.
Kiwis are delicious raw but more frequently cooked or pickled. There are numerous types of Kiwi, many of which are distinguished by their color — yellow, white, pink, or dark purple. Kiwi juice acts as a great blood purifier, which is key to keeping your skin glowing and healthy. Kiwis are also rich in Vitamin C which helps in clearing blemishes and evens out your skin tone while giving it a natural glow.
Raw or cooked Kiwi offers about 8–10% carbs. Simple sugars — such as glucose and fructose — make up 70% and 80% of the carbs in raw and cooked Kiwi, respectively. Kiwi has a glycemic index (GI) score of 61, which is considered medium.
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