Kiwi is a very famous, juicy, delicious fruit, which is rich in nutrients and is very easily available. It is one of the very acidic fruits and is very useful for your body. Kiwis offer a range of health benefits due to their nutritional content. It is a good source of vitamin C, antioxidants and fiber.
Kiwi is a hard-to-grow fruit and is readily available in supermarkets throughout the year. They are grown in California from November to May and in New Zealand from June to October. Kiwi fruit is rich in vitamins and minerals that your body needs to help you stay healthy. It comes in 50 different varieties, with pulp ranging from custard-like gold to bright pink, each with different tastes and uses.
Kiwis are small, round, sweet fruits with brown, fuzzy skin and the inside is bright green, yellow or red depending on the variety. It also contains small, black seeds inside. Kiwis taste best when they are slightly Firm. Kiwi is a type of berry – also known as Chinese Gooseberry. And this fuzzy little fruit, which is native to China, is a storehouse of nutrition.
Nutrition Facts of Kiwi
|Nutrition||Amount Per 100 g||% Daily Value*|
|Total Fat||0.5 g||0%|
|Saturated fat||0 g||0%|
|Total Carbohydrate||15 g||5%|
|Dietary fiber||3 g||12%|
Benefits of Kiwi
Kiwi contains a whole range of nutrients like fiber, vitamin C, folate, copper, potassium, antioxidants, vitamin E and vitamin K. The peel and seeds are edible, although many people prefer to peel it because of its hairy texture.
Beneficial in Asthma
The presence of high amounts of vitamin C and antioxidants in kiwi is helpful in controlling the symptoms of asthma. A study has shown that people who regularly consume kiwi are able to improve their lung function.
Another way vitamin C affects the immune system is by reducing respiratory infections and symptoms. In fact, researchers investigating the benefits of this vitamin C in children with wheezing found that consuming vitamin C-rich kiwi can help reduce wheezing symptoms.
Helpful in Reducing the Risk of Heart Disease
Kiwi fruit has properties that reduce blood pressure. By helping maintain healthy blood pressure and providing a boost of vitamin C, it reduces the risk of stroke and heart disease. Additionally, kiwi also contains high levels of dietary fiber. Fiber reduces heart disease risk factors by reducing LDL or bad cholesterol. Excess cholesterol can lead to Atherosclerosis, which is the hardening of the arteries within the heart.
Kiwi is rich in potassium, which is an essential nutrient for heart health. It is capable of having many protective effects against heart disease. Consumption of Kiwi also helps in reducing Blood Pressure levels. Consuming two to three kiwis per day reduces platelet activity and plasma lipidC levels, two factors that cause heart problems.
Keep Skin Health Healthy
Eating Kiwi benefits the skin due to the high levels of Vitamin E and Vitamin C in Kiwi. Both of these prevent skin degradation due to their Antioxidant properties. It also helps you manage pH levels due to its alkaline nature, which helps keep the skin looking fresh and youthful.
Because of its antioxidant properties as well as its role in Collagen production, vitamin C is particularly beneficial for many aspects of health, such as skin health and your immune system. A review that looked at the effects of topical application of vitamin C along with vitamin C consumption found that increasing Vitamin C intake through fruits and vegetables was equally effective in improving skin elasticity, color, and texture is beneficial.
Helpful in Keeping Healthy by Improving Digestion
Kiwi contains a good amount of Dietary Fiber, which makes it useful for improving digestion. Apart from the fiber content, kiwi also contains an enzyme, actinic, which effectively breaks down proteins in the intestine. After eating a heavy meal, it is recommended to eat kiwi as it helps in breaking down the hard proteins from Heavy Meals, which can often cause bloating. Kiwi also has a mild laxative effect which helps with a slow digestive system.
Kiwi contains both insoluble fiber and soluble fiber. Insoluble fiber (present in the seeds) provides abundant bulk and encourages the movement of stool through the digestive tract. Kiwi fruit contains Actinidia, which is an enzyme that helps dissolve proteins. For this reason, kiwi is usually used to soften heavy foods. Kiwi also helps in digesting proteins in the human body and hence helps in some health problems. They also help reduce colon transit time, thereby increasing the frequency of bowel movements and helping manage IBS.
Beneficial for Eyes
Vitamin C due to its antioxidant properties helps in repairing damaged cells and helps in formation of new cells, thus, kiwi helps in protecting against Cataracts. It contains the eye vitamins lutein and zeaxanthin, which protect the eyes from harmful UV light. They also help protect against macular degeneration, which can lead to vision loss.
Kiwi is capable of preventing macular degeneration and vision loss. Kiwi contains zeaxanthin and lutein (eye vitamin). These two compounds act similarly to antioxidants and help form vitamin A, an essential nutrient for your eyes that also absorb excess light, which can damage our Retina as well. It protects the eyes from cataract and other eye related diseases. A healthy nervous system can have a positive effect on your retina, which has the highest concentration of nerves and is essentially the eye’s communication center. Kiwi also contains a good amount of copper, which is an essential nutrient that supports the nervous system and hence healthy functioning of the eyes.
Protect the Immune System
Vitamin C is important for healthy immune function. The vitamin C present in kiwi supports the immune system by working with certain immune cells and increasing their antimicrobial activity. Kiwi contains the antioxidant, lutein, which is the reason for its ability to control blood pressure. Vitamin C present in kiwi also contributes to reducing blood pressure.
Kiwi is rich in vitamin C, which stimulates the body’s immune response. In fact, kiwi contains about 230% of the daily recommended amount of vitamin C. It provides you with a burst of immunity-boosting nutrients. Kiwis are also rich in antioxidants. Antioxidants help eliminate free radicals within the body and reduce oxidative stress. Ultimately, it is helpful in protecting the body from inflammation and disease.
Helpful in Losing Weight
If you want to lose weight, kiwi is one of the best fruits to eat. These contain high amount of water, low calories and also contain good amount of fiber. This makes them perfect for breakfast or as part of a breakfast smoothie. The high amount of Vitamin C in Kiwi is the key to weight loss. Vitamin C helps control blood pressure, manage cholesterol levels, support gut health and support immune function.
It also plays an important role in fat Metabolism. These are all important factors when starting a weight loss journey. Kiwi has a low GI, which means the sugar in the fruit is released more slowly. Because of this, kiwi may also help regulate blood sugar levels, reducing uneven blood sugar spikes. Foods high in dietary fiber promote weight loss by increasing the feeling of fullness and supporting the digestive system.
In this article, we have informed you about many facts related to Kiwi fruit and how it is useful for you.
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