Kiwi is a small but nutrient-dense fruit
According to nutritionist Allison Herries, at Mount Sinai Hospital (USA), by weight, kiwi contains significantly more vitamin C than oranges, with about 92.7 mg/100 g in green kiwis and 161.3 mg/100 g in yellow kiwis, while oranges only have 59.1 mg/100 g.
Kiwi not only helps boost immunity but also supports iron absorption, protects the heart and improves sleep, says Herries.
In addition to vitamin C, kiwi also contains soluble and insoluble fiber, potassium (312 mg per fruit), vitamin E, folate and a small amount of melatonin to help sleep easily. For adults, eating 1-2 kiwis a day can meet vitamin C needs, while supporting digestion and reducing constipation.
In particular, athletes who eat kiwi before bed are noted to have the ability to recover the body and sleep deeper thanks to the combination of vitamin C and the natural antioxidants in this fruit.
Orange - a familiar choice that is still valuable
Just as important, oranges are still a natural source of easily available and convenient vitamin C. An average orange contains about 70 mg of vitamin C, along with fiber, folate, magnesium and antioxidants flavonoids, carotenoids. According to Ms. Herries, eating oranges regularly Helps reduce the risk of high blood pressure, supports the heart and increases resistance, especially in smokers or the elderly.
Oranges are also useful for pregnant women, because folic acid in this fruit helps support the brain development of the fetus. Studies have also shown that vitamin C supplementation from fresh fruit is more effective than synthetic tablets, thanks to the natural combination of antioxidants and digestive enzymes.
