Boost Your Health: The Right Time To Enjoy Kiwis

Whether you're looking to bolster your immune health, improve digestion, or get a good night's sleep, the answer could lie in the humble kiwi fruit. When to munch on this juicy and vitamin-rich fruit depends on your specific health objectives.

Kiwis are nutritional powerhouses, teeming with vitamin C - in a much higher concentration than in oranges and strawberries. For instance, one Sungold kiwifruit has 161 milligrams of vitamin C per 100 grams, nearly triple the amount found in the aforementioned fruits.

The intake of vitamin C can help maintain a fortified immune system, thanks to its potent antioxidant properties and essential role in supporting various immune functions. Antioxidants are critical in battling against harmful free radicals that are associated with numerous health issues, including diabetes and autoimmune conditions.

Starting your day with a kiwi can give an immunity boost while offering a quick energy boost and hydration kick, ideal for readying you for an early workout.

Additionally, kiwis are rich in dietary fiber which aids digestion, along with an enzyme called actinidin that can help break down proteins, potentially helping people with digestive concerns. Kiwifruit is particularly useful for those suffering from constipation, with a study revealing that daily consumption of two kiwis enhanced stool consistency, increased frequency, and reduced straining during bowel movements.

The timing of your kiwi consumption can be adjusted to fit your schedule, or explored at different times to see when its benefits are most pronounced for you.

Meanwhile, research links kiwi consumption with improved sleep quality. Studies suggest that enjoying two kiwis before hitting the hay can help you sleep more soundly with fewer nighttime disruptions and longer sleep durations. This gain is attributed to both the serotonin and antioxidants present in kiwi. Serotonin, a neural chemical messenger, plays a vital role in regulating sleep. Thus, consuming a kiwi around an hour before bedtime could enhance sleep quality by optimally managing serotonin levels, helping you to nod off with ease.

Identified broadly as kiwifruit and cultivated worldwide, kiwis, a type of berry, are most commonly found as species Actinidia deliciosa and A. chinensis. The most widely recognized variety is the Hayward kiwi, known for its fuzzy brown skin, vibrant green flesh, and small black seeds, while the A. chinensis variety yields a softer golden or yellow-fleshed kiwi.

Despite their tiny package, kiwis come with an impressive nutritional profile, offering an array of essential elements in just a 100-gram serving. However, caution should be taken if you have a kiwi allergy, with symptoms varying extensively.

Whether you enjoy kiwis as is or part of a meal, there’s no denying that they are a great way to boost your health.

Reference: Richardson DP, Ansell J, Drummond LN, et al.