10 Health Benefits of Kiwi Fruit

The Origin of Kiwi Fruit

Once considered an exotic fruit, the green, juicy kiwi is now widely available on the market. This unique fruit is known not for its taste, but for its health benefits. In short, it provides sound sleep, helps control blood sugar levels, brightens skin, and more. As for its origin, it traces its history from eastern and central north China. Some Europeans who first discovered this fruit confused the fruit’s flavor with ripe gooseberries. Kiwi was called Chinese gooseberry because it was found in China. However, later it came to be called kiwi. The sweet and sour taste of the fruit is popular as a cake topping. There are many different types of kiwi on the market. Some are golden kiwi, kiwi berry, and fuzzy kiwi. Among them, the golden kiwi has a market value and is preferred because of its strong sweetness. Fruit can be harvested and grown in temperate climates with the corresponding summer heat. It was not previously used as a fruit. Instead, it was taken as a medicine. As many of you may know, it is actually healthy because you can eat it with the skin on.

Nutritional Value for Kiwi Fruit

Nutritional Value for Kiwi fruit

One medium-sized kiwi or 75g provides

  • Calories: 42
  • Fat: 0.4g
  • Sodium: 3.8mg
  • Carbohydrates: 10.1g
  • Fiber: 2.1g
  • Sugars: 6.7g
  • Protein: 0.8g
  • Vitamin C: 56mg
  • Potassium: 148mg

5 Nutrition Present in Kiwi Fruit

Here are the full nutritional benefits of the Kiwi to every health-conscious person that will undoubtedly allure your mind.

1. Minerals: List of the essential minerals present in the kiwi fruits: Magnesium, Phosphorous, Potassium, Chromium, Selenium, Zinc, Sodium, Copper, Boron, Chloride, etc., are some of the minerals required for living a healthy life and smooth functions of the organ.

2. Calcium: Calcium is a nutrient that makes our bones strong, and we all know it. But do you know that Kiwi is profuse with calcium? Around 34 mg of calcium is found in 100 grams of kiwi fruit.

3. Serotonin: Kiwi is one of the fruits that are high in serotonin. Serotonin is a hormone that helps to enhance the functions of the digestive and cardiovascular systems.

5 Nutrition Present in Kiwi Fruit

4. Fatty acids: Fatty acids like omega 3, omega 6, polyunsaturated and saturated acid, monounsaturated fatty acid, etc., are found in Kiwi seeds. This fatty acid helps in enhancing the body organ to function correctly and smoothly. Moreover, fatty acids also act as an antioxidant.

5. Vitamins: Vitamin is a prominent nutrient that can be found in Kiwi. Obviously, because fruits are rich in vitamins and minerals, hence, it has the same benefits, just like other fruits. Kiwi has all types of vitamins present in it. According to the studies, the amount of vitamin C present in oranges is the same as present in Kiwi.

Top 10 Health Benefits of Kiwi Fruit

Top 10 Health Benefits of Kiwi Fruit

Knowing about the nutrients present in Kiwi doesn’t give you enough proof to convince you of the everyday intake of Kiwi. To make you think about why you are still not eating Kiwi, let’s jump into the unbelievable facts and incredible health benefits of kiwi fruits.

1. Powerful Antioxidant

This fruit contains a huge amount of antioxidants. These antioxidants neutralize free radicals, turning them into protective shields that protect you from physical harm.

2. Helps in Weight Loss

Ahh!! This is a critical point. Almost 9 out of 10 people are searching for a healthy solution to this problem. Let me tell you that incorporating Kiwi in your diet helps you lose weight as they are deficient in energy density and calories.

3. Helps to reduce Nervousness and Stress

Kiwi is an excellent solution for the reduction of nervousness and stress. Anxiety attacks can sometimes worsen; the vitamin C present in Kiwi will prevent your body from anxiety attacks and nervousness. Now don’t forget to enumerate Kiwi in your fruit lists.

4. Battles Anemia

Low hemoglobin levels? Do you have anemia? Tired of taking pills? Make the switch to kiwi as your natural remedy for anemia! The ability of iron in food to be absorbed is improved by the vitamin C found in kiwis.

5. Is Cardio-Protective

If you want to lower the risk of cardiovascular disease, start taking Kiwi fruits today. This small, fuzzy-skinned, juicy fruit can decrease the platelet aggregation level as well as blood triglycerides, the two most common risk factors associated with cardiovascular diseases.

7. Addresses Asthma

Nothing could possibly be more agonizing than being unable to breathe. Is it not? The majority of individuals claim that there is no one drug for asthma that can completely cure the sufferer. But Kiwi has special qualities that can undoubtedly aid in the treatment of asthma. Vitamin C is the magic ingredient. Kiwi constructed a barrier as defense against the pathogens that cause respiratory illnesses.

7. Prevents Constipation

Constipation may seem like a common thing to you, but it harms the body. To those who have constipation problems, Kiwi can help you to get rid of this problem. You might still be a stranger because Kiwi is rich in dietary fibers, which will help you maintain regular bowel movements. The inclusion of Kiwi fruits in the breakfast will undoubtedly help you to improve the production of stool. Moreover, the fuzzy skin of the Kiwi helps to get rid of toxins from the body and the intestinal tract.

8. Controlling Blood Pressure

If you are a hypotension patient and want to control your BP, Kiwi can become your best friend. Kiwi has unique characteristics that help in controlling the sodium in the blood. You will also need potassium which will balance the minerals in the blood. But excessive intake of potassium can cause hypertension. Hence Kiwi should be taken by a person with hypotension and avoided high blood pressure or hypertension.

9. Positive for Pregnant

A woman’s pregnancy is a crucial time. As they are not the only ones eating during pregnancy; a little life is also taking the food, they must be extremely careful about how they live and what they consume. As a result, people must carefully arrange their food. The dietitian claims that kiwis are crucial to a pregnant woman’s balanced diet. Kiwi contains folic acid, which is crucial for pregnant women as it aids in the development of the fetus’s vital organs within the womb. Moreover, folic acid protects against birth defects. Hence, if you are pregnant, you know what to start eating!

10. Strengthens the Immune System

To be healthy, one needs to strengthen the immune system. Kiwi knows the secret to enhancing the immune system. As we all know, vitamin C is essential to enhance the immune system, and Kiwi is the best example of a fruit with maximum vitamin C, just like an orange. According to RDA for Indians (2020), a sedentary adult man requires 80 mg of vitamin C every day. A sedentary adult female requires 65 mg/day of vitamin C. Therefore, eating one kiwi fruit in the whole day can quickly fulfill the vitamin C requirement as it has 92.7 mg/100 gm of vitamin C. In this way, Kiwi helps increase the immune system and help you defend against harmful germs.

Benefits of Kiwi fruit for Weight Loss and Skin

Most people are curious about knowing more about how Kiwi fruit help in losing body weight and makes the skin look young and healthy. Let’s take a look at them.

Benefits of Kiwi fruit for Weight Loss

Kiwis are nutrient-dense and are an excellent source of vitamin C, folate, vitamin K, and fiber, and have powerful health benefits.

A study conducted on 41 people with prediabetes who ate two golden kiwis per day for 12 weeks found that they experienced higher vitamin C levels, changes in blood pressure, and weight loss.

Additional studies found that Kiwis provide additional weight loss benefits like controlling blood sugar, improving cholesterol, and supporting gut health.

Moreover, Kiwis have a low GI resulting in smaller blood sugar spikes. Diets high in fiber from fruits and vegetables have been shown to promote weight loss, increase fullness, and improve gut health. Kiwis are rich in dietary fiber. One small, peeled fruit or 69 g has over 2 g of fiber, while the peel alone provides 1 g of additional fiber.

Benefits of Kiwi fruit for Skin

The benefits of Kiwi fruit for skin comes from the polyphenols and antioxidant vitamins present in the Kiwi fruit.

Kiwi contains a polyphenol called epigallocatechin gallate (EGCG). EGCG can protect your skin from oxidative stress and possibly even skin cancer.

Studies show that vitamin C may limit skin damage from UV radiation. The vitamin also boosts collagen formation and may prevent skin discoloration. Vitamin E protect your skin from damage caused by UV radiation and oxidative stress.

Lutein and zeaxanthin can reduce dark spots on your skin, especially when combined. They also increase the levels of carotenoids, which protect skin from the harmful effects of sunlight.

The peel, or “skin,” of kiwifruit is rich in these nutrients than the soft, sweet interior. To get the most nutrients present in Kiwi, try eating it next time you enjoy a kiwi fruit.

Side Effects of Kiwi Fruit

Now that we know about the benefits; let’s take a quick look at Kiwi’s side effects.

After reading about all these benefits, you can hardly find any negative points. But the doctor advises avoiding Kiwi for patients suffering from kidney ailmentsgallbladder problems, and hypertension. A person with a latex allergy should also avoid the consumption of Kiwi.

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