Kiwis are one of the most beneficial fruits to eat at this time of year—when there always seems to be “something going around”—because they’re rich in vitamin C and vitamin K, both of which are essential for supporting the immune system (in addition to encouraging better bone health). They’re also chock-full of fiber, and are often recommended by nutritionists and dieticians to anyone dealing with constipation or slow digestion.
A kiwi is a good idea at any time, but some studies suggest it is especially beneficial to enjoy the fruit in the evening. Why? Kiwi can help lower cortisol levels and reduce feelings of stress, and promote better sleep.
Kiwi benefits to know about
- Kiwis help regulate digestion, thanks to actinidin, an enzyme that helps to break down proteins.
- Kiwis support the body’s ability to absorb nutrients properly.
- Kiwis are rich in fiber and can increase feelings of satiety.
- Kiwis can improve the quality and quantity of sleep.
- Kiwis can help lower cortisol and reduce stress.
Unlike other fruits, kiwis are low on the glycaemic index, meaning they won’t cause a sharp spike in blood sugar. Plus, because of their high fiber content, the sugar they do contain is released slowly into the bloodstream. This slow release can help to lower cortisol levels while still giving you that taste of something sweet.
Kiwi also contains melatonin and serotonin, two substances that naturally promote feelings of relaxation and can help with sleep. A 2023 study demonstrated this, indicating an improvement in sleep quality and better recovery metrics in a group of athletes who ate two kiwis before bed when compared to a control group that did not. In simple terms, kiwis helped people sleep better and wake up feeling more rested—even in the case of athletes who are putting a lot of stress and strain on their bodies.
- Gold kiwis are sweeter and contain more vitamin C. They are ideal for eating in the evening if you like the taste of something sweet before bed.
- Green kiwis are more tart and contain more fibre. If you’re trying to improve digestive symptoms or support your digestive system in general, the green variety is the one to go for.
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