The Actinidia arguta, commonly known as hardy kiwi or kiwi berry, is a small, smooth-skinned fruit. Unlike its larger, fuzzy relative, it can be eaten whole, making it convenient and popular due to its appealing taste and compact size. Its popularity stems from its culinary versatility and health benefits. This nutrient-dense fruit is valued for its composition, contributing to well-being.
Nutritional Composition
Hardy kiwis contain macro and micronutrients. A 100-gram serving provides 77 calories, with 18 grams of carbohydrates (7.6 grams sugars) and 3 grams of dietary fiber. It also contains 1.2 grams of protein and 0.6 grams of fat.
The fruit contains high levels of Vitamin C, averaging 150 milligrams per 100 grams, with some cultivars reaching up to 430 milligrams. It supplies Vitamin K (around 60 micrograms per 100 grams) and Vitamin E (about 2.2 milligrams). Hardy kiwis are a source of B vitamins (B1, B2, B3, B5, B6) and are considered one of the richest dietary sources of myo-inositol (Vitamin B8), with concentrations up to 982 milligrams per 100 grams. Minerals like potassium (162.7–382 mg/100g), calcium (51.5–120.1 mg/100g), magnesium (10.0–23.2 mg/100g), iron, zinc, and copper are present.
Antioxidant Properties
Hardy kiwis possess antioxidant capabilities that combat oxidative stress. The fruit’s antioxidant profile includes Vitamin C, Vitamin E, polyphenols, and carotenoids such as lutein and beta-carotene.
These compounds neutralize free radicals, protecting cells and tissues. Studies show consuming hardy kiwifruits can protect lymphocyte DNA from oxidation and boost DNA repair. Lutein (up to 0.93 milligrams per 100 grams) and zeaxanthin contribute to the fruit’s protective effects.
Digestive Well-being
Hardy kiwis support a healthy digestive system. The fruit is high in dietary fiber, encompassing both soluble and insoluble types. This fiber promotes regular bowel movements and gut regularity.
Hardy kiwis contain actinidin, a proteolytic enzyme. This enzyme assists in protein breakdown, enhancing digestion, particularly in the upper digestive tract. The combined action of fiber and actinidin facilitates smoother digestive processes, potentially alleviating constipation and supporting a balanced gut environment.
Immune System Boost
Hardy kiwis strengthen the body’s immune defenses. Their high Vitamin C content is a primary contributor; Vitamin C supports immune function. The fruit can contain over 100 milligrams of Vitamin C per 100 grams.
The antioxidants found in hardy kiwis, including polyphenols and carotenoids, contribute to immune modulation. These compounds protect immune cells from oxidative damage, allowing them to function more effectively. Regular intake of these fruits may bolster the body’s resistance against common illnesses.
Heart Health Support
Incorporating hardy kiwis into one’s diet contributes to cardiovascular health. The fruit contains potassium, a mineral that helps maintain healthy blood pressure. Potassium helps counteract the effects of sodium, supporting arterial health.
The dietary fiber in hardy kiwis also helps manage cholesterol levels. Fiber binds to cholesterol in the digestive tract, facilitating its excretion and contributing to lower blood cholesterol. Antioxidants present in the fruit reduce oxidative damage to blood vessels and may inhibit platelet aggregation, promoting healthy blood flow.
Other Notable Advantages
Hardy kiwis offer additional health benefits. The high concentration of Vitamin C and various antioxidants supports skin health by promoting collagen synthesis and protecting skin cells from environmental damage. This contributes to a vibrant complexion.
These fruits exhibit anti-inflammatory properties, which may reduce inflammation throughout the body. Vitamin K contributes to bone health, playing a role in bone metabolism and density. Preliminary research suggests potential neuroprotective effects, attributed to antioxidants and other bioactive compounds that may protect brain cells from oxidative stress.