We have all faced the dilemma of feeling peckish before bedtime and wanting to snack, but don’t want to eat something too heavy or unhealthy out of fear of having disturbed sleep or weight gain.
We resist for a while, but ultimately we cave in to our desires closer to bedtime and endure disrupted sleep. It’s a frequent occurrence and we never quite get the balance right. Either we have something devoid of sugar and feel unsatisfied, or we have a carb=loaded snack and pay the consequences.
If only there was a happy middle ground that lets us enjoy a delicious treat before bedtime without compromising our diet or sleep. Well, actually, there is.
What if we told you that there is a delicious green treat that is not only good for you but it promotes good sleep? That’s right, your dreams have finally come true, or at least they will improve as you enter the deep stages of slumber.
Today, we explore the health benefits of the glorious kiwi, including its magical ability to promote good sleep. Of course, you can simply eat a couple of kiwis a few hours before bedtime and that will do the trick, but for those of you who want something richer, check out our Kiwi Sorbet recipe below.
Health benefits of kiwis
Kiwis are packed with nutrients and antioxidants. In fact, they are one of the most nutrient-dense foods that you can eat. Fortified with nutrients, 100 grams of fresh kiwi, which is about 4 medium-sized fuzzballs, provides you with the following health benefits:
- Total calories: 64
- Of which are carbs (sugars): 14 grams
- Fiber: 3 grams
- Fat: 0.44 grams
- Protein: 1 gram
- Vitamin C: 83% of your Recommended Daily Allowance (RDA)
- Vitamin E: 9% of your RDA
- Vitamin K: 34% of your RDA
- Folate: 7% of your RDA
- Copper: 15% of your RDA
- Potassium: 4% of your RDA
- Magnesium: 4% of your RDA
The fibre content is exceptionally high, especially if you wash and eat the skin. That’s because kiwis contain both soluble and insoluble fibre. Fibre is really important for regulating your stools (poo) and it acts as a broom that clears out your intestine and colon so that your body is better able to absorb nutrients. The furry insoluble fibre of kiwis is particularly good at this and the soluble fibre absorbs more water than most other fruits, ensuring that your stools have a healthy consistency.
In fact, a study of 79 people who suffer from constipation showed that kiwis are more effective than psyllium and prunes, and also had the lowest incidence of discomfort. That’s a whole lot of reasons to eat more kiwis.
Vitamin C provides a host of benefits. It supports healthy immune function, makes collagen and neurotransmitters, and is a powerful antioxidant that protects your cells against oxidative stress.
The other nutrients; vitamins K, E, copper, potassium and folate, all support immune health and are powerful antioxidants.
Rich in plant compounds
Carotenoids are the pigments found in plants, algae and photosynthetic bacteria. It is what gives plants and fruits their unique red, yellow, and orange colours.
Carotenoids provide antioxidant effects in humans. Kiwis have 3 types of carotenoids. They are:
- lutein
- zeaxanthin
- beta carotene
A meta-review of 69 studies found that those who have higher blood concentrations of carotenoids, vitamins C and E, were associated with a lower risk of death from all causes, including all cancers, and heart disease, both of which are leading causes of death and illness worldwide.
Kiwis are a rich source of those wonderful benefits.
That’s not all, kiwis have other plant compounds known as polyphenols, in particular, caffeic acid and chlorogenic acid, which provide anti-inflammatory effects in the gut and throughout the body.
Kiwis will improve your sleep
It is not often that you hear that a natural and delicious food will help you sleep better but it’s true. Kiwis are high in a serotonin precursor called tryptophan that, once broken down is converted into serotonin.
Serotonin is essential to sleep regulation because your body uses it to manufacture melatonin, the sleep hormone that induces sleep. Approximately 90% of your serotonin is produced by your gut and kiwis provide your gut with exactly what it needs to produce your serotonin and thereby your melatonin.
Studies have confirmed the sleep-promoting effects of kiwis, so it is not just folklore.
Serotonin is also important for regulating your mood and studies have shown that kiwi consumption helps alleviate depressive disorders like depression.
Potential risks
Kiwis are safe for most people to eat, but they are high in allergens, which may pose a risk for some people. Specifically, the allergens kiwis contain are:
- Actinidin
- Thaumatin-like-protein
- Kiwellin
- 30 kDa thiol-protease actinidin.
It is important to monitor your consumption of kiwis and test your tolerance until you are sure that you do not have an allergy.
Ways to enjoy kiwis
That said, once you are sure that you have the literal green light to eat kiwis, it’s time to include them in your diet. According two, ooops, did it again, to numerous studies, two kiwis is the magic number to reap the benefits.
There are numerous ways to enjoy kiwis so don’t be afraid to mix it up (quite literally). Here are some ideas to help you get started.
- Raw
- In salads
- Toppings on desserts
- Smoothies
- Marinades for meat
- Homemade ice cream
Now without further ado, here is sour, ooops, our kiwi sorbet recipe.
How to make a Kiwi Sorbet
To make this delightful dish you will need the following:
Ingredients:
- 10 kiwis
- 3/4 cup sugar (amounts are optional and depend on your desired taste and diet preference)
- 1/4 cup lime juice
Method:
- Peel and slice the kiwis into small pieces.
- Place the kiwis, sugar, and lime juice in a blender and blend until smooth.
- Pour the mixture into a saucepan and heat on low, stirring frequently until the sugar dissolves.
- Remove from heat, let it cool and then pour the mixture into a container and freeze for a few hours.
- Scoop and enjoy!
Final Thoughts
You often hear the term ‘superfood’ being thrown around with all kinds of health claims and it normally relates to an exotic ingredient that is difficult to come by and expensive to buy, but kiwis step in to challenge the status quo.
Kiwis have so many health benefits and they are all backed up with science and the research continues. Studies show that they are good for your heart health, gut health, and indeed your mental and emotional health. Moreover, they support one of the most important functions of your body and that is sleep.
Many of our articles preach about the link between gut health and sleep and how disrupting any one of those can affect the other, causing a myriad of health complications as you fall into a cycle of further disruption.
Well, Kiwis provide a healthy way to help bring your gut, sleep, body and mental health back into balance, so it is not something to take lightly - in other words, load up and feel good about doing so.
The recipe above is a guilty pleasure and can be enjoyed as part of a healthy diet, but feel free to reduce the sugar content to suit your dietary goals. Kiwis are quite sweet without the sugar, so there will still be plenty to enjoy if you exclude it.
We believe in the health benefits of kiwis so much that you can be sure to see more delightful recipes in the future. Here at JUVIA we understand what matters most; your health, your happiness, and enjoying the journey leading to healthy living.
Team JUVIA promotes gut health because we know that it leads to improvements in overall health. If you haven’t tried JUVIA yet, it’s not too late to set your gut free from the difficulties it experiences when digesting certain foods.
It takes time to restore your gut health, so you will need to try it for approximately 6 weeks.
Stay tuned for more tips on improving your gut health.