What happens to your body when you drink kiwi juice regularly

You probably already know that kiwis are nutritious, but what happens when you drink their juice instead? Here are four ways regular consumption of kiwi juice could affect your body.

One kiwi contains about 64 milligrams (mg) of vitamin C, almost the recommended daily intake of 75 mg for women and 90 mg for men.

Vitamin C “plays a crucial role in collagen production, creating strong collagen fibers that promote wound healing, skin elasticity and firmness,” says Jamie Mok, MS, RD, RYT, spokesperson for the Academy of Nutrition and Dietetics. Health.

The vitamin also acts as an antioxidant, helping to keep immune cells healthy by neutralizing free radicals, which are molecules found in harmful substances like pollution, cigarette smoke, and radiation that can damage cells and DNA. When free radicals build up faster than the body can eliminate them, it leads to oxidative stress, which contributes to the development of diseases such as cancer, heart disease and Alzheimer’s disease.

In addition to vitamin C, kiwifruit contains polyphenols and carotenoids, plant compounds that also act as powerful antioxidants.

Kiwis contain an enzyme called actinidin, which helps break down proteins and promotes better digestion, according to sports dietitian Roxana Ehsani, MS, RD, CSSD. In fact, a 2022 study found that eating green or golden kiwifruit with a meal can help your body break down plant proteins such as pea protein, almonds, tofu, and quinoa more quickly and efficiently.

Research suggests that regular consumption of kiwifruit may support heart health by helping to improve cholesterol levels and lower blood pressure. A small study found benefits for hypertension when participants ate three kiwis a day for eight weeks.

Experts said these benefits largely come from the high potassium and fiber content of kiwifruit. While juicing removes most of the fiber, blending the whole fruit, especially with the skin, preserves it. Fiber can bind to excess cholesterol and help the body eliminate it, Mok explained, while potassium helps relax blood vessels and lower blood pressure.

One kiwi contains just over 6 grams (g) of sugar, but store-bought kiwi juice can contain much more, especially when kiwi isn’t the only ingredient. For example, RW Knudsen Kiwi Apple Green Juice contains 27g of sugar per serving.

“Drinking juice can lead to an increase in blood sugar levels due to its sugar content, which can be quickly absorbed into the bloodstream,” Ehsani said.

The American Heart Association recommends a maximum of 25 g of added sugar per day for women and 36 g for men. According to the Centers for Disease Control and Prevention, consistent excess sugar consumption can eventually lead to health problems such as obesity, type 2 diabetes, and heart disease.

Ehsani advised people managing their blood sugar levels to keep their kiwi juice intake to a minimum and avoid drinking it every day. “Maybe enjoy it just when your blood sugar is dropping to help bring it back up, or enjoy it with a meal or snack that also contains fiber and protein to slow its rate of absorption into your bloodstream,” she suggested.

Adults are generally advised to limit consumption of 100% fruit juice to about 8 ounces per day and children to about 4 ounces, Ehsani said.

For the most nutritious kiwi juice, she recommends mixing the whole fruit with a little water to dilute it. “This way you get all the dietary fiber found in the kiwi without throwing it away,” she said.

Juice, on the other hand, removes most of the fiber, which is why it’s usually better to stick with whole kiwi rather than having a kiwi juice drink.

“Generally speaking, whole fruits provide greater health benefits than fruit juices because they retain fiber,” Mok said. “Fiber promotes bowel health and regularity, stabilizes blood sugar, lowers cholesterol and promotes satiety, making weight management easier.”