Getting enough magnesium and calcium doesn’t have to be complicated. One surprising powerhouse fruit that delivers both is the kiwi, which comes in green or yellow flesh, with edible seeds and a fuzz-covered skin. (Yes, the skin is edible!)
Despite its small size, a single kiwi packs a nutritional punch: approximately 26 mg of calcium, 12 mg of magnesium, 145 mg of potassium, 2.25 g of fiber, 56 mg of vitamin C, and only 48 calories.
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This combination of nutrients may help improve cardiovascular health and reduce the risk of heart attack or stroke, which is especially important given that heart disease is the leading cause of death in the United States (CDC).
Kiwi’s Impact on Blood Pressure
Studies suggest that consuming kiwi daily may lower blood pressure. A 2014 study in Blood Pressure found that participants with slightly elevated blood pressure who ate three kiwis daily for eight weeks saw reductions of 3.6 mmHg systolic and 1.9 mmHg diastolic compared with a control group that ate an apple daily. Similarly, a 2022 trial in Nutrients revealed that eating two kiwis daily for seven weeks lowered systolic blood pressure by 2.7 mmHg.
These benefits are likely due to kiwi’s fiber and potassium content. Fiber can relax vascular walls, improve gut health, and support normal insulin function, while potassium helps flush out excess sodium, counteracting the effects of a high-salt diet.
Benefits Beyond Blood Pressure
Magnesium and calcium in kiwi also play a role in heart health. Research shows magnesium deficiency can contribute to cardiovascular problems, while calcium deficiency has been linked to elevated blood pressure. Beyond heart health, kiwi is rich in antioxidants, including vitamin C, which can help boost immunity and reduce the risk of chronic diseases like cancer and heart conditions. Registered dietitians recommend consuming antioxidants through whole foods like kiwi rather than supplements due to better nutrient bioavailability.
Incorporating kiwi into your daily diet is an easy and delicious way to support heart health, strengthen immunity, and improve overall well-being.
Health Digest