Many people think it’s a good idea to include fruit in their diet every day. Not only is fruit a real powerhouse of nutrients, it also goes well with many dishes and even tastes great on its own. Kiwis are a good example.
According to the U.S. Department of Agriculture, a 3.5-ounce serving of raw, green kiwi flesh contains 64 calories, 14 grams of carbohydrates, 3 grams of fiber, 1 gram of protein, and less than half a gram of fat. It also provides about 83 percent of your daily vitamin C needs, which is not to be sniffed at. When it comes to other nutrients, the kiwi isn’t bad either: Eating this fruit can help you meet your recommended daily intake of vitamins E and K, as well as copper, folate, magnesium, and potassium.
As it turns out, kiwi is also a smart choice if you’re watching your cholesterol levels. “Kiwi (as well as many other fruits and vegetables) contain a plant compound called polyphenols, which are believed to be the main component responsible for kiwi’s cholesterol-lowering effects,” explained Katherine Basbaum, RD at MyFitnessPal, in an exclusive interview with Health Digest.
Why eating kiwis can be good for your cholesterol
So why does eating kiwis have this unexpected side effect? It may have something to do with how regular consumption of kiwis affects your levels of high-density lipoproteins (HDL, better known as the “good” cholesterol) and triglycerides (a type of lipid that your body uses as an energy source).
According to a 2012 article in the British Journal of Nutrition, researchers conducted a study with 85 men who had high levels of low-density lipoproteins (LDL). The men were instructed to eat two kiwis a day for four weeks. At the end of the experiment, researchers found a “significant” increase in the subjects’ HDL levels, as well as a decrease in their triglyceride levels. As Katherine Basbaum explained, “Low HDL and high triglyceride levels increase the risk of cardiovascular disease, so for kiwi fans, this may be an easy and delicious way to protect your heart.”
Fun and unique ways to enjoy kiwi
Regardless of the nutritional benefits, eating kiwi every day can get boring pretty quickly. Luckily, Katherine Basbaum shared some ideas for variety if you want to snack on kiwi every day.
Of course, the easiest way to consume kiwi is to eat the flesh raw or add it to a fruit salad or charcuterie board (where it can blend with other equally tasty and nutritious ingredients). If you want to incorporate kiwi into your breakfast, why not try a sweet and sour porridge bath with lemon, strawberries and kiwi mint (which you can eat cold or warm) or a simple bowl of overnight oats (but with a tropical twist).
And if you love mango, you’re in luck because these two fruits seem to go really well together. For a refreshing snack, you can make a chai spice smoothie bowl with mango and kiwi. You can even add some kiwi to a spicy mango salsa and enjoy it with grilled salmon.
