This little green fruit goes a long way to support your gut and more!

Over the holidays, I listened intently to Mel Robbins. It was a welcome break from talking about meal planning, transportation and the same old stories from that Uncle who always forgets he's told you a million times already. Her recent interview with Dr. William Li, the world-renowned expert on using food as medicine, really struck a chord with me – and my waistline. While I’m not chasing a perfect body image, maintaining heart health and overall vitality in midlife is a top priority. Especially since I know that cholesterol increases as estrogen declines.

In the latest Mel Robbins episode, Dr. Li shared his top five foods to burn fat, boost metabolism, and prevent disease—and I was inspired to give his advice a try.

One week in, I’ve added kiwi to my daily routine - in fact, I eat two small kiwis every morning. This tiny green powerhouse is said to be a game changer. It’s not just about weight; kiwi offers a wealth of health benefits tailored to our unique needs as we sail through our midlife prime.

Why Kiwi Deserves a Seat at Your Table

Dr. Li highlighted kiwi’s incredible ability to lower inflammation and deliver a hefty dose of vitamin C. Did you know that just one kiwi contains nearly twice as much vitamin C as an orange? It’s also loaded with dietary fiber, which can transform unhealthy gut bacteria into healthy gut flora in just 24 hours. This is critical for digestion and overall health, especially as we age.

Here’s a breakdown of the amazing benefits of kiwi:

1. Rich in Antioxidants

• Vitamin C: Helps combat oxidative stress, reducing signs of aging like wrinkles and promoting glowing skin. (too early for me to report in on this one!)
• Vitamin E: Another antioxidant that supports skin elasticity and health.

2. Supports Hormonal Balance

• Kiwi contains folate and other key micronutrients that help manage hormonal changes during perimenopause and menopause. I am looking forward to learning more about this.

3. Improves Digestion

• Its high fiber content and the enzyme actinidin work wonders for digestion, breaking down proteins and easing constipation—an issue that many women face as our metabolism slows. Bonus points for the fact that I spelled “actinidin” correctly.

4. Strengthens Bone Health

• With nutrients like vitamin K, calcium, and magnesium, kiwi helps maintain bone density, reducing the risk of osteoporosis.

5. Promotes Heart Health

• Kiwi is rich in potassium, which helps regulate blood pressure by balancing sodium levels.
• It can also improve lipid profiles, lowering triglycerides and reducing cardiovascular risks. Now we’re talking!

6. Supports Weight Management

• Low in calories and high in fiber, kiwi is an excellent snack for those of us who are looking to maintain or lose a few extra pounds.

7. Boosts Immunity

• High levels of vitamin C strengthen your immune system, which can weaken with age.

8. Regulates Blood Sugar

• The fiber in kiwi helps stabilize blood sugar levels, making it an ideal fruit for managing or preventing diabetes. As someone who has recently started experiencing Hypoglycemia, I can say first hand that I haven’t had an incident since I added kiwi to my morning ritual.

9. Improves Sleep Quality

• Kiwi contains serotonin, which has been shown to enhance sleep—a welcome benefit for those dealing with midlife insomnia.

10. Enhances Mood and Cognitive Function

• Folate and other nutrients in kiwi promote brain health and mood regulation, helping combat midlife mood swings or depression. As I wean off my anti-depressants and lean more on plant-based solutions, this is giving me the leg up I need.

It’s Easy to Add Kiwi

Whether you eat it fresh, blend it into a smoothie, or even use it as a topping for yogurt, kiwi is as versatile as it is nutritious. You can also preserve it as a jam or toss it into salads for a refreshing twist. But if you’re lazy like me, you’ll just peel, slice and eat.

My Experience So Far

After just one week of eating kiwi daily, I feel lighter, more energized, and—bonus—my digestion has noticeably improved. This could be due to reduced inflammation and not necessarily weight loss because the scale certainly hasn’t budged. But – baby steps!

Give kiwi a chance! This powerful little fruit packs a nutritional punch.  Have a listen here to Mel’s chat with Dr. Li for more!