The ‘underrated’ 19p fruit that can reduce bloating, help you sleep faster and has ‘dual benefit’ for the heart ...Middle East

AN apple a day? it’s time to try something more exotic.

When it comes to Brits’ favourite fruits, strawberries, apples and bananas usually top the list.

Alongside their bright colours, juicy texture and sweet taste, their high nutritional values offer a host of health benefits.

But out of all the fruits, there’s one often overlooked because of its unassuming, brown, fuzzy exterior, which doesn’t immediately signal the nutritional value and delicious flavour it offers. 

The humble kiwi is starting to get the recognition it deserves, with nutritionists and health professionals on TikTok sharing why the fruit could change up your health game.

And they also won’t break the bank, with six kiwis from Tesco costing just £1.19 – 19p per fruit.

According to Nicolle Cucco, nutrition expert at Muscle Booster, kiwi is one of the most underrated fruits when it comes to nutritional value.

She explained: “Not only is it rich in vitamin C, fibre, and antioxidants, but it also contains a unique enzyme called actinidin, which plays a key role in aiding digestion.

“It’s a small fruit, but it delivers big benefits.

“Most people don’t realise just how powerful it can be for overall health.”

Nicolle listed the top six reasons to make kiwi a daily habit – and why your body will thank you for it.

1. Improved digestion

Kiwi contains a natural enzyme called actinidin that helps break down protein and improve digestion – especially when eaten with the skin, says Nicolle.

She added: “It’s a fantastic option for anyone dealing with bloating or sluggish digestion.”

2. Better sleep

Kiwi is one of the few fruits that naturally contains serotonin, which plays a key role in regulating sleep.

Nicolle said: “Some studies even show that eating kiwi an hour before bed can lead to falling asleep faster and enjoying deeper rest.”

3. Glowing skin

Thanks to its high vitamin C content, kiwi helps boost collagen production, which is essential for maintaining firm, youthful skin.

Nicolle added: “The antioxidants also help fight free radicals that can age your skin prematurely.”

4. Stronger immunity

Just one kiwi can give you more than 100 per cent of your recommended daily intake of vitamin C.

Nicolle said: “That makes it a powerful ally for your immune system, helping your body fight off colds and infections more effectively.”

5. Heart health

Kiwis are rich in potassium and fibre, both of which support cardiovascular health.

Nicolle explained: “Potassium helps regulate blood pressure, while fibre helps lower cholesterol levels – a double win for your heart.”

6. Weight management

Because they’re low in calories and high in fibre, kiwis help keep you full and satisfied for longer

Nicolle said: “That makes them a smart snack if you’re trying to manage your weight or curb cravings throughout the day.”

To reap the most benefits…

The biggest health hack when it comes to kiwis is to eat the whole fruit – including the skin.

Nicolle advised: “Most people instinctively peel their kiwi, but what they don’t realise is that the fuzzy skin is actually packed with additional fibre, antioxidants, and nutrients.

“If you can get past the texture – which, for some, is similar to a peach – eating the whole fruit, skin and all, is one of the best ways to maximise its health benefits.

“You’re essentially doubling down on the goodness in every bite.”

And for anyone looking to incorporate kiwi into their fitness routine, its quick-digesting natural sugars provide an energy boost pre-workout, while the vitamin C and anti-inflammatory properties support recovery afterwards.

Nicolle added: ” It’s also hydrating and rich in antioxidants, which can help reduce muscle soreness and oxidative stress caused by intense exercise.

“Whether you’re just starting out or training regularly, kiwi delivers nutrients your body can put to work fast.”

Five other fruits that can help with bloating

Bananas

Rich in potassium, bananas help regulate sodium levels in the body, which can reduce water retention and thus, bloating. They also contain inulin, a type of fibre that supports gut bacteria, contributing to better digestion. 

Berries

Berries like strawberries, blueberries, and blackberries are excellent sources of fibre, which helps regulate bowel movements and reduce constipation-related bloating. 

Avocados

Avocados are rich in healthy fats, fibre, and potassium, which can help regulate fluid levels and improve gut health, reducing bloating. 

Pineapple

Pineapple contains bromelain, an enzyme that helps break down proteins in the digestive system, aiding digestion and reducing bloating.

Oranges

Provide fibre and water, which can help prevent water retention and promote regular bowel movements.  

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