If you are looking for a healthy fruit that will boost your health, kiwi fruit might be one of the most underrated fruits. Kiwi fruit has much to offer us besides high levels of vitamin C. Kiwi fruit is an excellent source of potassium. Potassium is another one of its well-kept secrets.
Why is Potassium Important?
Potassium is a vital mineral. Potassium is crucial in heart health, muscle function, and nerve transmission. It's pivotal in countering the effects of sodium and helping to reduce the risk of hypertension and stroke.
Kiwi Fruit vs. Banana: A Potassium Showdown
Most people immediately think of bananas when it comes to potassium-rich fruits. But, kiwi fruit holds its own with impressively high levels of this essential nutrient.
In a head-to-head matchup, the kiwi fruit might seem like the underdog against the mighty banana. However, kiwi contains approximately 312 milligrams of potassium per 100 grams, just shy of the banana's 358 milligrams.
What makes kiwi fruit particularly impressive is its low-calorie density. Kiwi fruit has many other health benefits, including vitamin C, dietary fibre, and natural antioxidants.
Incorporating Kiwi Into Your Diet
Integrating kiwi into your daily diet is a deliciously simple endeavour. The fruit can be sliced and added to morning cereals, blended into smoothies, or eaten as a quick snack. For a potassium-packed start to the day, try a kiwi-banana smoothie with a handful of spinach and a splash of almond milk.
What are the top fruit sources of potassium?
This list only includes whole-plant foods.
Fruit Item Potassium Content (mg per 100g)
Avocado 485 mg
Banana 358 mg
Kiwi Fruit 312 mg
Cantaloupe 267 mg
Pomegranate 236 mg
Conclusion: A Fruit Worth Its Weight in Gold
Kiwi fruit potassium is an excellent source of potassium. Next time you're looking to increase the diversity in your diet and increase your nutrient intake, don't overlook the humble kiwi fruit. Its tangy citrus flavour and versatility make it an excellent option for your shopping trolley.
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