Even though potassium is an essential mineral, some people suffer from a potassium sensitivity that manifests itself by your kidneys' inability to flush out excess potassium. This can cause many uncomfortable symptoms.
As a result, it's important to know the potassium content of many common foods, including fruit and veggies, to stay as healthy as possible. For instance, are kiwis high in potassium?
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Are Kiwis High In Potassium?
Because of their potassium content per one serving, kiwis are considered to be relatively high in potassium, thus should be avoided on a low-potassium diet. On the other hand, if your potassium requirements aren't too low, you can include some kiwis in your diet, but make sure not to overdo it.
Kiwis are very healthy and contain many minerals and vitamins, so they can make for a great addition to a balanced diet.
How much potassium do kiwis contain?
One medium kiwi contains around 340mg of potassium, which makes them a fruit that should be either completely avoided or limited on a low-potassium diet. In addition, since kiwis are small, it's particularly easy to overeat them, taking in too much potassium without accounting for the potassium in other food products that you consume every day.
As a result, it's important to talk to your doctor about how much potassium you should consume daily. That way, you'll be able to carefully adjust your diet without any problems.
Remember that the more kiwis you consume, the higher the potassium content will be. As a result, kiwi juices and smoothies are much higher in potassium and should definitely be avoided on a low-potassium, kidney-friendly diet.
On the other hand, they can be replaced with other juices from low-potassium fruits, such as blueberries, peaches, or grapes. Those fruits are not only lower in potassium, but they're also full of powerful minerals, vitamins, and antioxidants that contribute to good health.
Are kiwis healthy?
One kiwi fruit contains around 46 calories, most of which come from carbohydrates. However, they also provide you with a good amount of fiber that can help soak up excess stomach acid while feeding the good gut bacteria, contributing to good digestion.
Fiber-rich foods can also help you lose weight by filling you up after a meal, preventing overeating, and contributing to the overall feeling of fullness after eating.
Are kiwis high in vitamin C?
On top of that, one medium kiwi is an excellent source of vitamin C, containing way more than your daily recommended need. Vitamin C is necessary for the growth, development, and repair of your tissues and cells. It also contributes to the health of your skin, preventing age-related damage.
What's more, this micronutrient — along with calcium and other minerals — boosts your immune system, lowering the risk of many infections. Similarly, consuming vitamin C-rich foods can help you stay healthy during the flu season and winter.
Furthermore, the same vitamin C, along with all the antioxidants that kiwis have, can aid in treating the symptoms of asthma. In fact, including kiwis as a regular part of your diet has been shown to improve lung health as well as decrease the severity of asthma symptoms.
This might be because the antioxidants help control how much oxygen is being moved around by your red blood cells, preventing shortness of breath and other issues.
Are kiwis high in vitamin K?
Kiwis are also a good source of vitamin K, containing 38% of your daily recommended need in just one medium-sized kiwi fruit. This fat-soluble vitamin is crucial to help your body create blood clotting factors, thus preventing excessive bleeding while helping wounds heal faster.
It's also a very important micronutrient for bone and teeth health, lowering the risk of conditions, such as arthritis or osteoporosis. It's also an essential vitamin for the proper development of small children and teenagers.
Regularly consuming kiwis and kiwi extracts helps prevent oxidative stress that can lead to DNA damage and cell damage caused by free radicals. This might be due to the high antioxidant content of kiwis as well s other compounds and acids that they contain.
In addition, oxidative stress is strongly linked to various types of cancer, so consuming kiwis can help lower this risk. Because of all these health benefits, there are many supplements made from kiwi extracts — and they also contain less potassium.
Can you take in too much potassium from kiwis?
Usually, a healthy adult needs to consume around 4700mg of potassium per day. However, once you're on a low-potassium diet, this value is way lower, depending on your needs and health. As a result, whether you can consume too much potassium from eating a few kiwis depends on your daily potassium allowance.
While it's a relatively high-potassium fruit, you would need to eat a lot of them to reach any dangerous levels. Therefore, it's very unlikely to take in too much of this mineral from kiwis, but, as always, consult your doctor if you have any doubts.
Additionally, kiwis are rather high in sugar, which means that they shouldn't be consumed in large quantities anyway. This is because sugar can slow down digestion, increase your blood sugar level, and put you at an increased risk of developing type 2 diabetes.
Should you eat kiwis every day?
As a result, having some kiwi fruit in your diet is very healthy, but it's best not to consume them daily. Kiwis can also trigger allergies in some people. So if you only recently started eating kiwis and you notice some allergic reactions, take a break from this fruit and contact your doctor to rule out other health conditions.
Kiwis are rather high-potassium fruit, so it's best to avoid them on a low-potassium diet. This is because it might be hard for your kidneys to flush out excess potassium from your body, which can cause serious health problems.
On the other hand, they can still be consumed in small quantities, but their amount should be limited. Furthermore, they still make for a fantastic addition to a healthy, balanced diet due to their high content of many essential nutrients, minerals, and vitamins.
Are kiwis acidic?
If you have acid reflux, GERD, or heartburn, you may need to avoid kiwis because these fruits are acidic. The pH for kiwis ranges from 3.1 to 3.4, so they're about as acidic as oranges, maybe even a tiny bit more. Actually, kiwis' pH rating is more similar to that of lemons and limes, which we know to be very acidic fruits.
Don't know which foods are high in potassium? Read our article 15 Best Food Sources of Potassium. We also have a guide on this important mineral: Potassium 101: All You Need To Know About Potassium.