Golden kiwi is always considered one of the top imported fruits thanks to its characteristic sweet and fresh taste. In addition, golden kiwi also contains many vitamins and minerals, helping to increase resistance and bring many other benefits to the body.
Golden kiwi is loved because it contains abundant vitamin C and countless health benefits. In addition to golden kiwi, there is also green kiwi, so people who like to eat kiwi often wonder whether golden or green kiwi is better. In the following information, we will learn about the effects of golden kiwi as well as answer the question of which type is better so that you can choose the one that best suits your needs.
What is kiwi? Nutritional value of kiwi
Kiwi is a small fruit with a brown outer shell and green or bright yellow flesh, containing many nutrients such as vitamin C and antioxidants. Kiwi is mainly grown in New Zealand – the leading exporting country, although this fruit is now grown in many different regions around the world.
Kiwi is a fruit that contains many nutrients for the body.
Nutritional value of kiwi (per 100g serving) includes:
- Protein: 1.14g;
- Carbohydrate: 14.7g;
- Fiber: 3g;
- Sugar: 8.99g;
- Calcium: 34mg;
- Iron: 0.31mg;
- Magnesium: 17mg;
- Phosphorus: 34mg;
- Potassium: 312mg;
- Sodium: 3mg;
- Zinc: 0.14mg;
- Copper: 0.13mg;
- Manganese: 0.098mg;
- Vitamin C: 92.7mg;
- Vitamin B1: 0.027mg;
- Vitamin B2: 0.025mg;
- Vitamin B3: 0.341mg;
- Vitamin B6: 0.063mg.
What are the effects of yellow kiwi?
Compared to green kiwi, yellow kiwi is probably more popular because of its sweet taste. Not only delicious, golden kiwi brings many health benefits beyond what we expect.
Below are the health benefits of golden kiwi that not everyone knows:
Promotes digestive health
Golden kiwi is rich in fiber, supporting digestion by preventing constipation and diarrhea. In addition, potassium in kiwi supports digestive function. Kiwi also contains actinidin, an enzyme that helps break down protein, improving digestion.
Supports weight loss
With only 55.5 calories per 91g, golden kiwi is a low-calorie fruit but rich in fiber, ideal for those who want to lose weight. Fiber also promotes a feeling of fullness, reducing excessive cravings.
Golden kiwi is rich in fiber, keeps you full for a long time, and helps support effective weight loss.
Diabetes Management
Golden kiwifruit is high in soluble fiber, which helps slow down the absorption of sugar, preventing spikes in blood sugar. Its low glycemic index makes it a smart choice for people managing diabetes.
Immune System Boost
Golden kiwifruit is a rich source of vitamin C, containing about 230% of the recommended daily intake. Vitamin C boosts immune function, while the antioxidants in this fruit help neutralize free radicals, reducing oxidative stress.
Rich in antioxidants
The high amounts of vitamin C and vitamin E in kiwifruit provide powerful defenses against free radical damage. Antioxidants in kiwifruit also help protect cells and may reduce the risk of certain cancers by preventing oxidative stress.
Anti-inflammatory properties
Kiwifruit contains proteins such as kiwellin and kissper, which have been shown to reduce inflammation in the gut. Antioxidants like quercetin and lutein further support the body’s anti-inflammatory capabilities.
Supports heart health
Thanks to its high fiber and potassium content, golden kiwis help lower blood pressure and prevent heart disease. Fiber also helps lower bad cholesterol levels, supporting overall heart health.
Prevents blood clots
Studies show that kiwis have anticoagulant properties, which can help prevent blood clots from forming, reducing the risk of stroke and heart attack.
With its anticoagulant properties, kiwi is loved by many people.
Improve respiratory health
Fruits rich in vitamin C like kiwi can help reduce respiratory problems such as wheezing, shortness of breath and sore throat, which is beneficial for people with asthma or other respiratory conditions.
Improve eyesight
Golden kiwis are high in lutein and vitamin A, both of which protect eye health. These nutrients help prevent macular degeneration and other age-related vision problems.
Protect the liver
The antioxidants in golden kiwis, especially pyrroloquinoline quinone, may help protect liver cells from inflammation and oxidative damage, which is especially helpful in combating fatty liver caused by alcohol consumption.
Helps prevent kidney stones
The potassium content in golden kiwis may help reduce the formation of kidney stones by balancing sodium levels in the body.
Helps Prevent Iron Deficiency Anemia
Although kiwis are not a rich source of iron, they can significantly enhance iron absorption due to their high vitamin C content. This makes kiwis a great addition to iron-rich foods.
Supports Skin Health
Kiwis help produce collagen, which is essential for maintaining youthful, firm skin. The lutein in golden kiwis also protects the skin from UV damage, while vitamin C promotes collagen synthesis.
Golden kiwi helps skin look younger
Improves Sleep Quality
Golden kiwifruit is rich in serotonin, a compound that helps improve sleep quality and efficiency. It also improves mood, memory, and cognitive function.
Strengthens Hair
The high vitamin E content in golden kiwifruit promotes hair growth and strengthens hair strands, while antioxidants help protect hair follicles from oxidative stress.
Aids in Cancer Prevention
The antioxidants and fiber in golden kiwifruit help prevent DNA damage and may reduce the risk of cancers such as colon cancer. The vitamin C and polyphenols in this fruit have also been linked to tumor prevention.
Promotes a Healthy Pregnancy
Golden kiwifruit contains folate, which is essential for preventing neural tube defects in the developing fetus. Folate also supports healthy cell division, making it important during pregnancy.
Improves bone and joint health
Golden kiwis contain calcium, potassium and phosphorus, essential minerals that support bone density and joint health, helping to prevent osteoporosis and fractures.
Fights bacterial and fungal infections
Golden kiwis have demonstrated antibacterial and antifungal properties, thanks to the protein actinchinin, which is particularly effective in fighting infections in the digestive system.
Eating kiwi helps reduce the risk of infection in the digestive system
Speeds up wound healing
The high vitamin C and vitamin K content in golden kiwis promotes faster wound healing. Vitamin C aids in collagen production, while vitamin K ensures proper blood clotting.
Which is better, golden or green kiwi?
Both golden and green kiwis offer unique health benefits. However, golden kiwis have more vitamin C, while green kiwis have more fiber.
Benefits of green kiwis
Higher fiber content
Green kiwis have 1.5 times more fiber than golden kiwis, which helps improve digestion, regulate blood sugar levels, and aid in weight loss more effectively.
Green kiwis are slightly lower in calories, making them more suitable for those on a calorie-restricted diet.
More sour
Green kiwis have a more refreshing, sour taste compared to the sweetness of golden kiwis.
Benefits of Golden Kiwi
Higher Vitamin C Content
Golden kiwi provides twice the amount of vitamin C as green kiwi, ideal for boosting the immune system and preventing colds.
Kiwi contains higher vitamin C content than other fruits.
Smoother texture
The flesh of the gold kiwifruit is softer and less acidic, making it a better choice for those who prefer sweeter fruits.
Both gold and green kiwifruit are healthy, so which one should you choose? Choosing between gold and green kiwifruit depends on your specific health needs:
- If you want more vitamin C and a sweeter taste, choose the gold kiwifruit.
- If you’re looking for a fruit that’s higher in fiber to aid digestion and weight loss, the green kiwifruit is a better choice.
Overall, both gold and green kiwifruit offer great health benefits, and incorporating one into your diet can promote better health and well-being. Each has its own strengths, so mix things up to get the best of both worlds.
