Kiwi Fruit

Forget your vitamin C supplements, eat a kiwi! Each kiwi is loaded with nutrients that can help fight off disease, lower blood pressure and cholesterol, boost energy and help keep you healthy. 1 kiwi is only 40 calories (10% natural sugars).

Kiwis are small fruits that pack a lot of flavor and plenty of health benefits. Their green flesh is sweet and tangy. It's also full of nutrients like vitamin K,vitamin E, folate, and potassium (one fruit is 6% RDA, not bad). But the star performer is vitamin C. One kiwi (70g) contains just over 100% of your daily vitamin C needs.

Kiwis are proven to reduce symptoms associated with upper respiratory illnesses as well as digestive illnesses like irritable bowel syndrome.

Kiwis contain small amounts of lutein which is a powerful phytochemical that can prevent many diseases of the eye, including age-related macular degeneration (eyes). Lutein is able to protect the eye by filtering out damaging short-wavelength UV light. Kiwifruit has 170mg of lutein in one fruit (an egg yolk contains substantially more). Along with lutein, kiwifruit has a small supply of another  vitamin A, which is also beneficial to eye health.