Kiwi fruits are native to the northern part of China, kiwi contains many important nutrients that the human body needs. Kiwi fruit has been known as one of the fruits with the highest nutritional value including vitamin C.
Kiwi also contains a digestive enzyme that can help the absorption of protein, an enzyme called actinidin. It is a protease enzyme (this means that it breaks down protein) which is in the green kiwi fruit, helping to digest proteins so that they are readily absorbed.
Nutrition facts
1 medium size kiwi without the skin, provides-
- Calories: 46
- Total fat: 0.4 gram
- Total carbohydrate: 11 gram
- Fiber: 2.3 gram
- Sugar: 6.8 gram
- Protein: 0.9 gram
Top health benefits of kiwi fruit
1. Asthma
The high vitamin C content in kiwis may aid asthma treatment. A research on kiwi fruit founds it's protective effect on children with wheezing and asthma. The vitamin C and E in kiwis can have a complimentary effect as well.
In another study, fruits rich in these two vitamins were found to enhance lung functioning in children. Kiwis are potent in improving respiratory ailments like asthma. If you want to avail their benefits, it is recommended to consume them more than once or twice a week.
2. Promotes digestion
The fiber in kiwis helps promote digestion. Fiber treats both constipation and loose stools - two common digestive issues. Kiwis also contain potassium, an important electrolyte that also helps the digestive system.
Another major contributing factor here is antinidin - an enzyme found in kiwi fruit that aids digestion as well.
3. Cancer treatment
In a study, kiwi fruit extracts showed promising potential against oral cancer cells. The fruits also reduced DNA oxidative damage. An increase in free radicals dramatically increases cancer risks. The vitamin C in kiwi fights free radicals and keep them at a low level in your body.
The fiber in kiwi fruit also helps fight cancer - more specifically, cancers of the digestive system. Other critical group of compounds in kiwis include sulforaphane, isocyanate and indoles. These are known to inhibit the action of carcinogens.
4. Promotes heart health
Kiwi fruit is rich in potassium, a nutrient essential for heart health. Studies show that this nutrient alone can have a dramatically protective effect again heart disease.
An intake of 2 to 3 kiwi fruits per day may lowerPlatelet hyperactivity and levels of plasma lipids - two factors that can cause cardiovascular issues.
5. Treats diabetes
Including kiwifruit in your diet can improve the glycemic response, as per research. The fruit also has high water content, making it an ideal addition to a diabetes diet. A 100 gram of the fruit contains only about 5 grams of glucose.
Hence, its effect on blood glucose would be minimal. A medium kiwi also contains 11 grams of carbohydrates, which is on the lower side compared to most other fruits. The fibre in fruit also helps regulate blood sugar levels.
6. Fights inflammation
Kiwi fruits contain a peptide called kissper that is known to fight inflammation. This peptide can combat inflammation in the colon tissues. There is no data yet if the fruit exhibits anti-inflammatory properties against any other form of inflammation, apart from that of the intestines.
7. Weight loss
Kiwis are low in calories. They have negligible fat content. Moreover, they are rich in fibre. All this only makes them an ideal addition to a weight loss diet. There is no direct research on how kiwis can contribute to weight loss. You can replace other high calorie foods in your diet with kiwis. This when coupled with exercise and other good habits, may aid weight loss.
8. Improves vision
Kiwi fruits are rich in vitamin C, a powerful antioxidant. This antioxidant keeps the cells and tissues of your eyes healthy. Kiwis are also great sources of lutein and zeaxanthin, two powerful antioxidants that boost eye health.
The bioavailability of these nutrient in kiwis (and a few other foods) is thought to be 100%. The most important benefit of lutein and zeaxanthin is the prevention of age-related macular degeneration.
9. Liver health
A specific compound in kiwi fruit was found to treat non-alcoholic fatty liver disease (NAFLD). NAFLD refers to a liver condition caused by the accumulation of excess fat in the liver, and it is something that is not caused by alcohol intake.
The kiwi compound, called pyrroloquinoline quinone (PQQ), was found to prevent the progression of NAFLD in mice whose mothers were fed a high fat diet.
10. Promotes sleep
Eating kiwi fruit before bed can improve sleep quality. In a four-week study, 24 men were given two kiwi fruits one hour before bed. By the end of the time period, their sleep quality improved by 42%. In addition, their total sleep time increased by 13% and their ability to sleep through the nightWithout waking up increased by 5%.
11. Skin health
Kiwis contain vitamin C, which is essential for collagen production. It produces connective tissue and firms your skin. Anti-inflammatory properties of kiwi, fights and clear acne.
The antioxidants properties in kiwi helps to delay the signs of ageing like, wrinkles, fine lines and age spots. The amino acids and vitamin C present in a kiwi protects you from sun damage.
12. Immune health
Kiwi fruit works wonderfully well in boosting your immunity. The fruit helps to fight oxidative stress and promotes beneficial immune responses. Studies show that kiwi fruit can reduce severity and incidences of upper respiratory tract infections.
13. Pregnancy
Kiwi have high amount of dietary fibers, which helps a pregnant woman to deal with painful constipation. Being a low carb and low fat fruit, it makes the best snack for all pregnant women and also prevents mental or nervous disability in babies.
During pregnancy, kiwi can help in the cognitive development in the foetus and also prevent any neural defects. Regular consumption of this fruit reduces the risk of the stretch marks while delivery of the baby.
14. Improves Hair health
Kiwis are abundantly rich source of vitamin C and vitamin E, which may provide positive benefits for the hair by helping to prevent the loss of hair. The rich amounts of copper that are present in kiwi may assist with the prevention of the hair prematurely turning grey, while also helping the hair to maintain its colour.
They are rich in phosphorus, magnesium and zinc, which helps to promote the circulation of blood in the scalp and may also help to encourage the hair growth. It may assist in keeping the hair hydrated through its rich Omega 3 fatty acid properties.
15. Increase platelets
Kiwi is rich source of vitamin C, potassium and iron, which helps to increase platelets count. Vitamin C is a powerful antioxidant and higher doses of this vitamin prevents the free radical damage caused to the platelets. One should have, two kiwis daily to increase platelets count.
Side effects of kiwi fruit
For most people, eating kiwi fruit is healthy but if you have latex allergy, you must be careful. Latex allergy is a condition in which a person is allergic to certain proteins found in the sap of the Brazilian rubber tree.
Kiwi fruits contain similar proteins. Hence, when you consume them, you may experience a cross reaction. The symptoms include skin rashes, itching, dizziness, fainting, diarrhoea, and swollen lips and tongue.
Frequently Asked Questions (FAQ's)
1. How to eat kiwi fruit?
You have to just, cut the kiwi in half piece with a knife and scoop out the flesh with a spoon and enjoy it. But you can also peel the kiwi first, then slice it and have it.
2. What is the best time to eat kiwi fruit?
Best time to eat kiwi fruit is, early in the morning or an hour before bed. It's enough for most people to eat 1 to 3 kiwis a day to get the boost of nutrients.
Great information 🙂☺️
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