Before I met my wife, there were a lot of foods I had never eaten or been exposed to. One of them was the kiwi fruit. While on a path to improving my diet, I saw a label on the benefits to them and was starstruck in a way. This small oval shape of a fruit with its vibrant interior color may not be the most attractive fruit on the shelf with its fuzzy exterior, but its sweet and tangy flavor packs a powerful punch when it comes to nutritional value and it may just be my new favorite fruit. Packed with antioxidants, vitamin C, dietary fiber, and other essential nutrients, kiwi fruit is not only a delicious treat but also a nourishing addition to your daily diet. One common question is, what is the difference between golden kiwi vs green kiwi fruit?
While there are different kiwi varieties, in this blog post, we will take a look at these two most common types. But before we get there, let us first delve into the top amazing health benefits of kiwi fruit in general.
Potential Health Benefits of Consuming Golden Kiwi and Green Kiwi Fruit
1. Kiwi May Help With Asthma
One of the most significant benefits of kiwi fruit is its potential in helping improve lung function in people with asthma. This is attributed to the high vitamin C content of the fruit, which is known for its beneficial effects on respiratory health. Vitamin C is an essential nutrient that supports various bodily functions, including immunity and respiratory health. Studies have shown that vitamin C may help reduce the incidence and severity of respiratory tract infections. It is also known to have antioxidant properties that protect against oxidative stress and free radicals, which can damage cells and lead to health problems like cancer.
So, if you are looking for a natural way to improve lung function and fight respiratory ailments, consider incorporating kiwi fruit into your diet.
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2. Kiwi Enhances Immunity
Kiwi fruit contains antioxidants including vitamin C and E that are essential for the immune system. Antioxidants can protect your body from free radicals that damage cells, which in turn can lead to health problems such as cancer, heart disease, and other chronic illnesses. Kiwi has more vitamin C than oranges making it a great addition to your diet.
Studies show that consuming kiwi fruit regularly can improve the function of white blood cells in the body, improving the body’s overall immune system response. Additionally, kiwi also contains other essential nutrients like folate, potassium, and fiber that can improve overall health and wellbeing.
3. Improves Digestive Health
Kiwis are a great source of dietary fiber, both soluble and insoluble. One medium-sized kiwi fruit contains about 2 grams of fiber, which is about 8% of the recommended daily intake for adults. The insoluble fiber present in kiwis helps to maintain bowel regularity and prevent constipation by adding bulk to the stool. Additionally, the soluble fiber in kiwis helps to slow down digestion, allowing for better absorption of nutrients and keeping blood sugar levels stable.
The soluble fiber in kiwis, known as pectin, forms a gel-like substance in the digestive tract that binds to cholesterol and toxins. This helps to eliminate them from the body and reduce the risk of heart disease and certain types of cancer. On the other hand, the insoluble fiber in kiwis adds bulk to the stool and helps to move it through the digestive tract more quickly, preventing constipation and other digestive issues.
4. Good for Heart Health
One of the most impressive health benefits of kiwi is its ability to support heart health. Kiwis are rich in antioxidants, potassium, and fiber, all of which play a crucial role in maintaining heart health.
Studies have found that eating kiwi regularly can help lower blood pressure, reduce cholesterol levels, and decrease inflammation, all of which are risk factors for heart disease. One study showed that consuming two to three kiwis per day for eight weeks resulted in a significant decrease in blood triglyceride levels, a type of fat linked to an increased risk of heart disease.
Another way that kiwis support heart health is through their high potassium and fiber content. Potassium is an essential mineral that plays a vital role in regulating blood pressure and heart function. Adequate potassium intake has been shown to lower blood pressure and reduce the risk of heart disease.
5. May Prevent Cancer
All of the antioxidants mentioned above can remove free radicals and reduce oxidative stress, which can damage cells and increase the risk of cancer. Additionally, kiwi contains carotenoids, which have also been linked to a decreased risk of certain types of cancer.
Studies have shown that consuming kiwi may have a potential role in preventing cancer. In one study, kiwi extract was found to inhibit the growth of cancer cells in vitro, including breast, lung, and colon cancer cells. Another study found that consuming kiwi pulp extract reduced the incidence and multiplicity of tumors in rats.
Although more research is needed to determine the exact mechanisms behind kiwi’s potential anti-cancer properties, these findings are promising and suggest that incorporating kiwi into your diet may help reduce your risk of cancer.
6.Good for Weight Watchers
Kiwi is a nutrient-dense fruit that is low in calories, with only 61 calories in a medium-sized fruit. This makes it a great option for those who are trying to lose weight or maintain a healthy weight. By incorporating kiwi into your diet, you can consume fewer calories while still getting the nutrients your body needs.
For those who are trying to lose weight, incorporating kiwi into your diet can be an excellent way to maintain healthy eating habits without feeling deprived. The low-calorie content and high fiber of kiwi make it an ideal snack option for weight watchers.
7. Benefits the Skin
Kiwi is a great source of antioxidants that can help protect your skin from free radicals and oxidative stress. Antioxidants work by neutralizing free radicals, which are unstable molecules that can damage your skin cells and cause premature aging. The vitamin C is a a powerful antioxidant that can help boost collagen production and reduce the appearance of fine lines and wrinkles. Additionally, kiwi is also rich in vitamin E, a fat-soluble antioxidant that can help protect your skin from sun damage and improve skin hydration.
Consuming kiwi regularly can have numerous benefits for your skin. The antioxidants found in kiwi can help improve skin elasticity and firmness, while also reducing the appearance of dark spots and hyperpigmentation. Kiwi is also a great source of vitamin K, which can help reduce the appearance of under-eye circles and puffiness. Moreover, vitamin K can also help improve skin texture and tone, leaving your skin looking healthy and radiant.
In summary, kiwi fruit offers a multitude of health benefits, making it a valuable addition to a balanced diet. Its high levels of vitamin C, antioxidants, and dietary fiber contribute to improved respiratory health, a stronger immune system, and enhanced digestive function.
Furthermore, the heart-healthy properties of kiwi can lower blood pressure and cholesterol, while its nutrient profile may help prevent cancer and support eye, skin, and bone health. For those watching their weight or during pregnancy, kiwi provides essential nutrients without packing on excess calories.
Golden Kiwi vs Green Kiwi Compared
While kiwi is known today as the largest fresh fruit export from New Zealand, it actually originated in China. The formal name is Actinidia chinensis or known as a Chinese gooseberry. Today the seeds were developed into Actinidia deliciosa or the well known kiwifruit. Behind China and New Zealand on the list of nations who produce the most kiwi, the United States is a little down on the list at 9th. California is the top state that produces the green kiwi fruit.
Regardless of where they come from, kiwis are a delicious and healthy fruit that come in a variety of types and colors. The most common kiwis on the market are the SunGold kiwi and the Green kiwi. So when comparing golden kiwi vs green kiwi, what is the better option nutritionally speaking? While both are healthy choices, let’s take a closer look at the differences between golden kiwi vs green kiwi, including their appearance, taste, ripening and storage differences, as well as their nutritional benefits.
Appearance and Taste Differences
- The taste of gold kiwis (or some call them yellow kiwi) is smoother and sweeter than green kiwifruit because it is high in fructose. These natural sugars have little effect on blood sugar and can be safely consumed.
- The texture of green kiwifruit is a bit rougher, with a tangy taste we love.
- The skin of a golden kiwi is a more delicate skin and softer texture than the green kiwi. SunGold kiwifruit have a smooth skin and more of a golden hue, while the green kiwi has a fuzzy skin with a brownish-green skin and a bright green flesh inside.
Ripening and Storage Differences
- Golden kiwi fruit ripens faster than green kiwi. But if you want to slow down the ripening process, store them in the fridge.
- Green kiwifruit will take longer to ripen but can last longer in storage, making it a great choice for an on-the-go snack.
Nutrition Benefits Comparison
- Golden kiwi has nearly double the amount of vitamin C, enough to meet the daily requirement. It is excellent for the skin and immune system.
- In terms of dietary fiber, the green kiwi has 1.5 times more than its golden cousin. It also reduces high cholesterol levels, reducing the risk of heart-related issues.
- Both golden and green kiwis are rich in vitamins, dietary fibers, proteins, and other elements making them a healthy choice.
Vitamin and Mineral Content Comparison
| Vitamins/Minerals | Golden Kiwi | Green Kiwi |
|---|---|---|
| Calcium | 3% RDI | 3% RDI |
| Iron | 3% RDI | 3% RDI |
| Vitamin C | 240% RDI | 110% RDI |
| Vitamin E | 6% RDI | 4% RDI |
Fiber and Sugar Content Comparison
- Green kiwifruit has 1.5 times more dietary grams of fiber than golden kiwi. The fiber content of one green kiwi is more than that of two bananas.
- Golden kiwi is higher in fructose, making it 6 times sweeter than white granulated sugar. However, this natural fructose has little effect on blood sugar and can be safely consumed.
Overall, both types of kiwi have their unique benefits. Whether you prefer the smooth sweetness of the golden kiwifruit or the tangy taste and high fiber content of the green kiwi, you can’t go wrong with either choice. So go ahead and enjoy this delicious and nutritious fruit!
Conclusion
In conclusion, both green and golden kiwis are highly nutritious fruits and are perfect for a healthy snack. While both varieties have little fat and sodium and no cholesterol, there are some slight differences in their nutritional value. For instance, golden kiwis have a slightly higher calorie count than green kiwis. Moreover, golden kiwis have a sweeter taste and a smooth hairless skin, while green kiwis have a tangy-sweet taste, fuzzy brown skin, and black seeds. Ultimately, the choice between the two varieties comes down to personal preference. Regardless of which variety you choose, you can be sure that you are getting a delicious and nutrient-dense fruit that is perfect for a healthy diet.
