Skip to content Skip to sidebar Skip to footer

Interesting facts about the Health Benefits and Disadvantages of Kiwifruit

Kiwifruit are among the most valuable nutritionally of all readily available fruit, but also have some potential disadvantages.
Benefits for health:

1# Composition in 100g fresh weight of Kiwifruit edible portion: 

Water: 80–85g
Protein: 1g
Lipid: 0.5g
Carbohydrate: 15g
Energy (kJ): 250g

Minerals 
Calcium: 40mg
Copper: 0.16mg
Iron: 0.4mg
Magnesium: 25mg
Phosphorus: 30mg
Potassium: 300mg
Sodium: 5mg

Vitamins
B1 (thiamine) :0.02mg
B2 (riboflavine): 0.02mg
B3 (niacin): 0.5mg
C (ascorbate): 85mg
E (tocopherol): 1.6mg
Folate (mg): 38mg

2# Kiwifruit are a good source of potassium and have a high potassium:sodium ratio

3# Source of magnesium but other minerals are not sufficient to make a significant contribution to the diet.

4#  Contain about 2–3% dietary fibre owing to pectins, oligosaccharides and polysaccharides that are not broken down and absorbed in the small intestine

5#  A 100g serving of kiwifruit will supply about 10% of recommended daily requirements.

6#  Good for natural laxative: Kiwifruit can be a strong laxative (Depending on the individual)

7# Fresh kiwifruit, kiwifruit juice or dried products are often used
to maintain regularity in bowel movement, especially for older or sedentary people. 

8# High vitamin C: 
- Fresh Kiwifruit contain about 85 mg ascorbate/100 g fresh weight
- Fruit stored for 6 months at 0°C and then ripened will still contain at least 90% of the vitamin C present in the fruit at harvest
- Two medium-sized  kiwifruit can therefore easily satisfy recommended daily requirements (USA) for vitamin C

Warning Facts!!

1# For normal consumption, kiwifruit contain appreciable amounts of oxalate but these are insufficient to cause a nutritional problem.

2# Dried slices or fruit ‘leathers’ can cause irritation of the mucous membranes of the mouth which is due by oxalate raphides

3# Kiwifruit also contain allergens that can cause allergic responses in susceptible consumers, possibly 2–3% of the total population. 

4# Kiwifruit contain large amounts of the highly active proteolytic enzyme actinidin (E.C. 3.4.22.14). Actinidin has been implicated in both the laxative and the allergenic properties of kiwifruit but the enzyme activity does not appear to be a major health hazard for most people. 

5# Actinidin can cause problems if fresh fruit are incorporated into gelatine based jellies or are mixed with dairy products

Reference:
Ferguson, A.R. and Stanley, R. (2003) Kiwifruit. In: Caballero, B., Trugo, L. and Finglas, P. (eds) Encyclopedia of Food Sciences and Nutrition, 2nd edn. Academic Press, New York, pp. 3425–3431.