The 20 Health Benefits of Kiwi
The benefits of kiwi are diverse, as it has a large amount of essential nutrients for the general health of the body. Just as it is beautiful in appearance with its bright green color and perfectly arranged small black seeds, kiwi (Actinidia chinensis) is very tasty to taste as well. Also known as the Chinese gooseberry, the kiwi has its origins in China.
This fruit has high nutritional value and has been used by the Chinese since ancient times to make tonics. Tonics have proven to be very helpful in improving the health of children and women after childbirth. Furthermore, Kiwi is a small brownish fruit that is covered with fuzzy skin. When you open the fruit, it reveals a beautiful, bright green flesh that is of a creamy consistency. Kiwi has a unique sweet taste almost similar to that of melons, strawberries and bananas. It’s a powerhouse of nutrients that makes it one of the best and most nutritious fruits in the world.
Nutritional Values of Kiwi: Kiwi is a highly nutritious fruit that is low in cholesterol, saturated fat and sodium . It is an excellent source of dietary fiber and vitamins such asVitamin C , Vitamin E and Vitamin K. About 100 grams of kiwi is enough to meet the daily requirement of Vitamin C and half of the daily requirement ofVitamin K. It also contains high levels of minerals like Copper , Potassium , Calcium , Magnesium and Phosphorus ., which are essential for maintaining a healthy body. Kiwi is also a rich source of omega-3 fatty acids and flavonoid antioxidants like beta-carotene, xanthin and lutein .
Health Benefits of Kiwi: Although kiwi is a small fruit, you will be surprised to know that it is packed with nutrients that help in improving your body’s overall health.
Kiwi Antioxidant Properties: Kiwifruitoffers several nutrients that have strong antioxidant properties. These antioxidant nutrients in kiwifruit include Vitamin C , Vitamin E , carotenoids and other polyphenols. Consuming kiwifruit protects against oxidative stress and free radicals that damage your DNA and damage your internal organs. Many believe that ripening increases the antioxidant activity of kiwi . Consuming kiwi can help reduce the risk of diabetes, heart disease, arthritis and cancer.
Kiwifruit Benefits for Cholesterol: A recent study published in 2009 in the International Journal of Food Sciences the Nutrition showed that while kiwifruit consumption did not cause any significant changes in LDL cholesterol and total cholesterol, it did help to increase levels of good cholesterol. or HDL and reduced bad cholesterol, in this case, LDL.
Benefits of Kiwifruit for Blood Pressure: Research suggests that eating 3 kiwis a day can help in lowering blood pressure. Kiwi fruit is rich in lutein, a powerful antioxidant that helps scavenge free radicals that are often associated with an increase in your blood pressure.
Kiwi Benefits for Diabetes: Studies reveal that kiwi fruit can benefit people suffering from diabetes. If you’re a type 2 diabetic patient , it’s important to pay attention to what you eat, because types of food can affect your blood sugar levels. Kiwifruit contains fructose , which is a simple sugar that can be easily digested by your body. Fructose is a slow-release sugar that doesn’t cause significant spikes in your blood sugar levels. the kiwiIt has a high fiber content and a low glycemic index, which means that consumption of this fruit does not have a negative impact on your blood sugar levels. It also contains inositol, a simple carbohydrate that helps regulate insulin levels.
Benefits of Kiwi for Digestion: Kiwi fruit is rich in fiber and other nutrients that have a positive effect on your digestive system. It is rich in the actinidin enzyme, which helps in faster and more efficient breakdown of protein. This makes kiwi fruit an ideal choice for eliminating digestive problems like bloating. According to scientists, consuming kiwi after a heavy meal can aid in the digestion process. It also reduces the feeling of being overfilled after a meal. Rich in dietary fiber, kiwi fruit helps in promoting regular bowel movements and preventing constipation.
Benefits of Kiwi for Immune System: It has been found that consumption of kiwi fruits can improve your immune system. This fruit is rich in Vitamin C , which is a powerful antioxidant that helps to remove harmful free radicals and prevent oxidative stress. The vitamins, minerals and other nutrients in kiwifruit help to strengthen your immune system and protect your body from many diseases.
Benefits of Kiwi to Fight Cancer: The type of food you eat plays a key role in causing and preventing cancer. While some foods are associated with cancer, there are others that actually help fight cancer. Kiwi is one such food that helps the body fight against cancer. Vitamin C is a powerful antioxidant that has been shown to have anti-cancer properties. It protects cells from oxidative stress by scavenging free radicals in your body. Kiwifruit has a high level of Vitamin C content , even higher than the amount contained in an orange . This amazing fruit also contains other nutrients such asVitamin E , carotenoids, folate and fiber all have cancer-fighting abilities.
Cardiovascular Health Benefits of Kiwi: Scientists have found that eating two or three kiwis a day can help improve your heart health. According to research carried out by the University of Oslo in Norway, eating 2-3 kiwis a day can help thin the blood by decreasing the amount of fat and reducing blood clotting. All these benefits can prevent blood vessel blockage and protect you from heart attacks and cardiovascular disease.
Benefits of Kiwi for Weight Loss: Including kiwi in your regular diet can help you lose weight. This fruit is low in calories and high in fiber which fills you up and controls your appetite. Being a nutrient-dense, low-calorie fruit, kiwi fruit is an ideal replacement for high-calorie foods when you are trying to lose weight.
Benefits of Kiwi for Respiratory Health: Kiwi is very beneficial in improving your respiratory health. The results of a study conducted in Italy revealed that children who ate kiwi and other citrus fruits regularly were less likely to develop respiratory problems including colds, coughing and wheezing than children who did not consume these fruits on a daily basis. According to a more recent study, asthma symptoms were considerably reduced in children who consume fruits such as kiwi fruit , which are rich in Vitamin C.
Beneficial of Kiwi for the Eyes: Age-related macular degeneration is the leading cause of blindness in many older people. It is an irreversible condition that has no cure and therefore it is important to take steps to prevent this condition from developing. Research has shown that ingesting carotenoids such as lutein and zeaxanthin, which are present in kiwifruit , can provide protection against macular degeneration. In addition, these carotenoids have antioxidant properties that help fight against the toxic effects of free radicals and reduce oxidative stress in the cells and tissues of the eyes.
Benefits of Kiwi in Combating Impotence: Kiwi contains an amino acid called arginine, which is a vasodilator used in the treatment of erectile dysfunction or impotence in men. Eating two kiwi fruit daily can reduce anxiety and sexual problems in men. Enjoy kiwi for pleasurable sex.
Kiwi Benefits That Help Reduce Stress: Vitamin C has been found tobe a powerful stress reliever. Studies show that vitamin C was able to reduce the production of cortisol, which is a hormone that is secreted by the adrenal glands in response to stress. The frequent release of stress hormones can affect your health in a bad way. Knowing that kiwi fruit is rich in Vitamin C , its regular consumption is very beneficial in reducing stress and the effects of stress on your body.
Benefits of Kiwifruit Prevent Fatigue and Depression: Studies reveal that eating 2 fruits such as kiwi fruit a day can improve your mood and fight depression. These effects are attributed to the high levels of Vitamin C present in kiwi . Vitamin C is linked to improving your mood and increasing energy. According to a study published in the Journal of Nutritional Science, Vitamin C helps activate certain enzymes in your body that can improve your metabolic energy and the various neurotransmitters in your brain.
Benefits of Kiwi for Sleep: Kiwifruit contains tryptophan, which helps in the synthesis of serotonin which promotes sleep. Eating kiwis helps in improving the quality of sleep at night. Other flavonoids present in kiwi rind act as sleep-inducing substances.
Benefits of Kiwi in Iron Absorption: Kiwi contains nutrients that help in the absorption of Iron which is one of the most essential and important nutrient for our daily activities. This includes the basic functions of the body such as the proper growth and development of the human body. Ironalso helps in metabolizing proteins and in the production of hemoglobin, enzymes and RBCs .
Kiwi Benefits for Pregnant Women: Folic acid is necessary during the first few months of pregnancy for the development of the fetus. Kiwifruit provides natural folate to the body which helps in brain growth in fetuses. It also provides essential vitamins like Vitamin E and Vitamin K which are good for the overall development of the fetus and the expectant mother.
Benefits of Kiwi for Skin Health: Kiwi is a wonderful fruit that can improve the health of your skin due to the presence of Vitamin C and other nutrients. Vitamin C is beneficial for keeping your skin healthy and glowing. It is not only essential for tissue growth and repair, but it is also important in collagen formation and accelerating the wound healing process. Being a strong antioxidant, Vitamin C helps protect the skin from the effects of free radicals and prevents skin damage. the kiwihelps in reducing oxidative action on the skin including dust, dirt and pollution. It helps to reduce skin aging and prevent wrinkles. By boosting internal immunity, consumption of kiwi fruit is beneficial for your skin.
Benefits of Kiwi for Hair Growth: Kiwi juiceis rich in Vitamin E and other minerals that are good for the health of your hair. Consumption of kiwi juice helps to nourish hair with growth nutrients. It boosts immunity and reduces hair loss problem. Diluted kiwi juice can be used to cleanse your hair. Kiwi oilseed is also a vital source of omega-3 fatty acids, including alpha acid and other minerals that are helpful for hair. It is used in various hair products.
Precautions – Possible Kiwi Side Effects: Kiwi rind containsa certain latex that can cause allergy in some people. Kiwifruit also contains salts of oxalic acid, which if it accumulates in the body can cause the development of calcium oxalate and stones in the kidneys or gallbladder.