Kiwi fruit is not commonly regarded as a “superfood,” yet it is a fruit rich in key vitamins and minerals that can have a significant impact on your health. These brown fuzzy fruits have a sweet and somewhat tangy flavour, with green flesh on the inside that adds a unique flavour and tropical zing.
Fiber, vitamin C, folate, copper, potassium, antioxidants, vitamin E, and vitamin K are just a few of the nutrients found in kiwi. The skin and seeds are edible, however many people prefer to peel them off due to their fuzzy texture.
Kiwis are a tough-growing fruit that is frequently accessible in supermarkets all year. From November to May, they are grown in California, and from June to October, they are farmed in New Zealand.
The fruit is also available in 50 different types, with flesh ranging from custard-like gold to vivid pink and each has a unique flavour character and use.
The Nutritious Value of Kiwi Fruit
You’ve probably heard that kiwi fruit is strong in vitamin C, but it also boasts a fantastic nutritional profile. This low-calorie fruit (61 calories per 100g) can help you meet your RDA for a variety of nutrients.
The nutritional profile of 100g of raw kiwi fruit is as follows:
- 61 caloric units
- 0.5 g of fat
- 15 g carbs, 3 mg sodium
- 9 g of sugar and 3 g of dietary fibre
- Protein: 1.1g
Vitamin C, commonly known as ascorbic acid, is essential for tissue growth and repair, as well as immune system support. Kiwis are high in vitamin K, in addition to vitamin C.
Vitamin K is a fat-soluble vitamin that controls blood clotting, metabolism, and calcium levels in the blood. Kiwi provides an astonishing quantity of vitamin K for a fruit, with 40mcg per 1 cup.
Copper is a nutrient that increases iron absorption and works with iron to build red blood cells. It also supports healthy bones, neurons, and immune function.
Copper is a common nutrient in kiwis, accounting for 14% of your daily requirement. Kiwis also provide a good quantity of folate, potassium, and fibre.
The Kiwi Fruit Has 9 Proven Health Benefits
Let’s have a look at why you should consume kiwi fruit and how it can benefit your health:
1. Kiwi Fruit Helps to Keep Blood Clots Away
Kiwis have been discovered to reduce the amount of fat in the circulation, which helps to avoid blood clotting and manage blood pressure. This was discovered to occur without having a deleterious impact on blood cholesterol levels.
Aspirin is typically the medicine of choice for preventing cardiovascular events. However, aspirin can cause GI inflammation and ulcers.
According to research, eating two to three kiwi fruits every day can help thin the blood and enhance heart health over time.
2. Kiwi Fruit Can Assist With Asthma
Asthma may be crippling. Wheezing and shortness of breath are two of the most typical symptoms of this illness.
Kiwis include a lot of vitamin C and antioxidants, which can aid with asthma symptoms.
A study found that people who ate kiwi on a daily basis had better lung function.
3. Kiwi Fruit Aids Digestion
Kiwi contains a high level of dietary fibre, making it beneficial for digestion. Aside from the fibre, kiwi has an enzyme called actinic, which can effectively break down proteins in the gut.
It is recommended to consume a kiwi after a large meal since it can help break down stubborn proteins from meat and fish, which can induce bloating.
Kiwis also have a moderate laxative effect, which might aid a sluggish digestive tract.
4. Kiwi Fruit Aids in Blood Pressure Control
Kiwis can help lower blood pressure and prevent ailments like heart disease and stroke.
A study found that eating 3 kiwis per day for 8 weeks reduced diastolic and systolic blood pressure.
Kiwis contain an antioxidant called lutein, which may be responsible for its blood pressure-lowering properties. Kiwis include vitamin C, which can help lower blood pressure.
5. The Kiwi Fruit Aids Immune Function
Vitamin C is essential for cellular function and protects cells in the body from free radical damage. It is in charge of tissue growth and repair, as well as immune system support.
The high vitamin C content of kiwis can do wonders for the immune system.
When eaten on a daily basis, kiwis contain 103 percent of your necessary intake of vitamin C per 1 cup and can effectively ward off infection, common cold, and flu.
6. Kiwi Fruit Helps to Prevent DNA Damage
The imbalance of free radicals and antioxidants in your body causes oxidative stress. This mechanism can potentially result in DNA strand breaking. This can result in health issues, some of which are difficult to detect or cure.
Antioxidants included in kiwi fruit can help to minimise oxidative stress. A study that damaged people’s cells with peroxide found that those who supplemented with kiwi had a better ability of the DNA to repair itself after the peroxide was applied.
This suggests that kiwi could aid in the prevention of long-term malignancies and lifestyle disorders like colon cancer, which is connected to DNA damage.
7. Kiwi Fruit Helps to Prevent Vision Loss
Kiwis can help to avoid macular degeneration and, eventually, vision loss. Kiwi is high in zeaxanthin and lutein (often known as the “eye vitamin”).
These two molecules act similarly to antioxidants in that they aid in the formation of vitamin A, a necessary mineral for your eyes. They also absorb excess light, which can harm our retinas, and protect the eye from cataracts and other eye illnesses.
A healthy neural system can benefit your retina, which has the highest concentration of nerves and is essentially the eye’s communication centre.
Kiwis also have a high copper content, which is a necessary vitamin that supports the neurological system and thus the healthy functioning of the eyes.
8. Kiwi Fruit Assists in the Fight Against Inflammation
Bromelain is a protein-digesting enzyme found in kiwis, pineapple, and green papaya that can help with inflammation. Bromelain is released into the bloodstream after eating kiwi, where it breaks down inflammatory complexes.
Kiwi has also been demonstrated to reduce arthritis inflammation and prevent it from leading to other ailments such as heart disease and stroke.
High levels of vitamin C can also help to reduce inflammation by combating free radicals, which can create an inflammatory reaction in the body. Kiwis have a high concentration of vitamin C, which helps accelerate inflammatory healing when ingested on a regular basis.
9. Kiwi Fruit Is Beneficial to Skin Health
Collagen is an important ingredient that helps to maintain the structure of the skin and strengthens the bones.
Kiwi contains vitamin C, which is essential for the body’s collagen synthesis. Eating kiwi can help to strengthen the structure of your skin while also keeping it hydrated and healthy.
Acne is a skin irritation that can result in unsightly pimples on the face and body. Kiwis’ anti-inflammatory qualities and vitamin C content can help persons suffering from acne by reducing sebum production in pores.
For optimal effects, apply kiwi extract combined with aloe vera to your skin and keep it on overnight.
Weight Loss Advantages of Kiwi Fruit
Kiwis are among the greatest fruits to eat if you want to reduce weight.
They contain a high water content, a low calorie count, and a high fibre content. As a result, they are ideal as a snack or as part of a breakfast smoothie.
The high vitamin C content of kiwis is the secret to weight loss. Vitamin C aids in blood pressure regulation, cholesterol management, gastrointestinal health, and immune function.
It is also vital in the metabolism of lipids. These are all critical considerations when going on a weight-loss programme.
Kiwis have a low GI, which means the sugar in the fruit is released slowly. As a result, kiwis can help control blood sugar levels, minimising irregular blood sugar surges. Dietary fiber-rich foods assist weight loss by boosting the feeling of fullness and supporting the digestive process.
Kiwis have both insoluble and soluble fibre. The insoluble fibre (found in the seeds) adds bulk and promotes stool transit through the digestive system. Soluble fibre is a gel-like material that retains bile acid while also lowering blood cholesterol levels.
Both of these types of fibre are beneficial to the digestive system and help to prevent overeating when on a diet.
Actinidin, an antioxidant found in kiwis, aids in the breakdown of proteins in the body. Because it can aid a slow digestive tract, this antioxidant is an excellent ally when dieting. It aids in protein digestion and may benefit patients suffering from irritable bowel syndrome.
Conclusion – Kiwi Fruit Benefits
Kiwis are high in vitamins, minerals, enzymes, antioxidants, and fibre and are wonderful in fruit salads, smoothies, and as a snack. All of these nutrients are necessary for our health and the proper operation of our body.
When compared to oranges, kiwis have a far higher vitamin C content. As a result, kiwis are beneficial for immunological support, blood pressure regulation, and even disorders such as asthma and macular degeneration.
Kiwi also includes bromelain, an unique enzyme that can help the body fight inflammation and aid digestion. Kiwi is low in calories, high in fibre, and includes protein digesting enzymes and vitamin C, thus it can help you lose weight.
If you want to boost your cardiovascular and digestive health, eating 1 or 2 kiwis is a terrific suggestion. Incorporate kiwis into your diet on a daily basis as a smoothie or a small snack and see how it affects you positively.