As you know kiwi is the Chinese gooseberry and known as the delicious berry and known by its very short name called kiwi. Mostly consumable varieties of the kiwi are fuzzy and golden. It is the powerhouse of the proteins, vitamins, minerals, dietary fiber etc which is more than any other fruits in the world. It is rich in vitamin C which increases your immunity and also has a great taste. Italy, Japan, Chile, France are the major contributor countries which produce kiwi. In this article, we will explain you the kiwi benefits for health which are given below.
Kiwi Benefits For Health
There are many kiwi benefits. Kiwi has an identical appearance and flavor and also has some many medicinal benefits.
1. Helps To Boost The Immune System
Kiwi is full of nutrients and vitamins C. One cup of the kiwi provides you the 273% of the daily nutrition value. Vitamin C which is present in the kiwi helps in boosting your immune system and helps to make your disease free. Kiwi is good for your immune function and reduces the chances of the development of the flu-like illness.
2. Act As A Sleep Inducer
If you are facing trouble in sleeping. A research which is done by the Taipei Medical University is kiwi contains many useful compounds including antioxidants and serotonin which is helpful in the treatment of the sleep disorders. If you take one kiwi fruit before going to the bed can help in the inducing sleep.
3. Helps in Treating Asthma
Kiwi is a rich source of vitamin C and antioxidants which helps in treating asthma. A study from 2000 is found that there is a beneficial and good effect on the lungs function peoples who consumed kiwi fruit regularly.
4. Reduces Oxidative Stress
Oxidative stress may result in damage to our DNA. This can occur many health-related problems. Antioxidants which is present in the kiwi extract helps to reduce the oxidative stress. If your oxidative DNA will damage it results in colon cancer but regular consumption of the kiwi can inhibit or lower the risk of the colon cancer.
5. Lowers The Risk Of Cardiovascular Diseases
Kiwi is a rich source of dietary fiber which is helpful in many health-related problems. As you already know if you increase the consumption of fiber-rich foods and fruits can get to lower the risk of cardiovascular diseases and coronary heart diseases. Rich fiber foods and flyouts also maintain your blood pressure, sugar etc.
6. Reduces The Chances Of Cancer
If you are thinking oranges and lemons is a rich source of the vitamin C you are wrong. Per 100 grams of the kiwi contains 154% of vitamin C which is almost double that of lemons and oranges. Vitamin C acts as a powerful and strong antioxidant and helps to eliminate the free radicals which cause inflammation or may be cancer. It helps to boost the immunity of your body against the harmful pathogens.
7. Reduce Blood Clotting
It helps to manage our blood pressure and also reduces blood clotting. In a study of the University of Oslo found that eating a 2-3 kiwi in a day helps to lower the chance and risk of blood clotting. Kiwi also reduces the amount of fat in a blood. Researchers and experts found that these effects were similar to the dose of aspirin to improves the overall heart health.
8. Good For Pregnant Women
There is no doubt the Chinese valued kiwi has many medicinal properties. It is a good source of folate which is good for the pregnant women because it helps in the development of the fetus and making it’s healthy. It is also best for the growing children.
[ Also Read: 10 Awesome Guava benefits during pregnancy ]
9. Helps In Good Digestion
Kiwi contains fiber which is good for our digestive system. It also contains a proteolytic enzyme known as actinidin which helps in breaking down the proteins. The recent study found that kiwi extract which contains actinidin which enhances the digestion of the proteins.
10. Helps In Maintaining Blood Pressure
Kiwifruit boosts your immune system and can also maintain your blood pressure. A study in 2014 found that evidence the bioactive substances in three Kiwis in a day helps to lower the blood pressure more than one apple in a day. It reduces and lowers the risk which is caused by high blood pressure like strikes, heart attacks etc.
11. Helps In Vision Loss
As you know macular degeneration is the leading cause of the vision loss but kiwi helps to protect your eyes from vision loss. Studied found that if you take three serves of fruits in a day macular degeneration was reduced up to 36%. Carrots are also a very good vegetable which helps in vision loss.
12. Helps In Making The Beautiful Skin
As you already know kiwi is alkaline in nature. A healthy body must have a good ph balance which helps in keeping you active and provides you a youthful skin. The vitamin present or available in the kiwi is great for the skin and also prevent the skin degradation. Cut the kiwi in the form of thin slices and apply them to your skin for better results.
13. Control Diabetes
Kiwi has a very low GI which makes the kiwi good in diabetes. A study found that intake of kiwi extracts helps to regulate the adipogenesis which is critical for controlling or preventing diabetes.
14. Improves Heart Health
Kiwi is rich in polyphenols along with Vitamin C, potassium which is good for the maintenance of the cardiovascular health. These polyphenols help to maintain the overall health.
15. Help In Weight Loss
Per 100 grams of the kiwi contains 55 grams of calories only. It can become a good food for the weight loss. It’s distinct taste which comes with the soluble fiber and reduces the hunger pangs.
[ Also Read: Best Patanjali Products for Weight Loss ]
16. Treat Arthritis
Due to its anti-inflammatory properties, it is helpful in the treatment of arthritis. If you include kiwi in your diet it brings a change in your health.
17. Improves Alkaline Balance
Kiwi is a rich source of the minerals which helps in the neutralizing the acidity in the stomach and reduced the discomfort and nausea which is caused by it.
18. Improves Iron Absorption In Body
Kiwi contains a large amount of the vitamin C and many phytochemicals such as lutein and many more which prevent you from the iron deficiency disorders. If you start taking kiwi with the iron-rich breakfast cereals helps to increase the amount of iron in your body and helps you to keep away from the iron deficiency disorders.
19. Helps To Treat Cystic Fibrosis
You should know kiwi contains kiss per which is the cysteine-rich peptide, which is beneficial in the treatment of the cystic fibrosis.
20. Helpful In Kidney Stones
As you know kiwi is rich in potassium. If you take the potassium-rich foods it helps in the reduction of the kidney stone.
21. Prevents Constipation
The recent study proved that kiwi can be used as a dietary supplement especially for those who are experiencing constipation.
22. Prevent Sun Damage
Kiwi is rich in amino acids and contains vitamin C which fights from the harmful rays of the sun and also prevents sun damage. These are the kiwi benefits for health which you read above.
Nutrition Benefits Of Kiwi
You know Kiwi is a miracle fruit. It is fully loaded with all the minerals and vitamins and gives you nutritional benefits.
Antioxidants which helps to slow down the activity of the free radicals which are the by-products of the metabolism and also helps to maintain your overall health and wellness. Kiwi serves as the healthiest and best fruits for peoples of all the ages.
Zespri kiwi fruits are a rich source of the fiber which helps in duration. It contains a soluble enzyme known as actinidin which helps in the digestion of proteins. This is the only fruit which contains actinidin enzyme which makes kiwi unique. You must take kiwi and add to your diet for better health and wellness.
3. Vitamins & Minerals
Zespri and gold kiwifruits are a rich source of the vitamin C which helps to increase your immunity. You should take the kiwi for enhancing the immunity. It contains minerals like potassium which helps to maintain your blood pressure and boost energy.
For women who are pregnant zespri kiwi fruit is good for them to add folic acid supplements in the diet. It is good for growing children.
5. Glycemic Index
It is characterized by a Glycemic Index which helps to maintain your blood sugar levels. Zespri SunGold Kiwifruits low GI index is good for those peoples who have type 1 and type 2 diabetes.
Per Medium Size Kiwi fruit Contains:
- Proteins 0.8 grams
- Fiber 2.1 grams
- Vitamin A 3 micrograms
- Potassium 252 milligrams
- Calories 42
- Fat 0.4 grams
- Vitamin C 64 milligrams
- Iron 0.2 milligrams
- Folate 17 micrograms
Kiwi As An Ingredients
If you are searching and finding the interesting way to include the kiwi in your daily diet. Here are some tips which are given below:
1.Tangy Prawns with Kiwi Salad
Prawns which is mixed together with nuts, herbs, kiwi and serve with the mushroom. It is a very simple and delicious treat.
2.Melon and Kiwi Fruit Smoothie
A power shake with the kiwi fruits including lemon, kiwi, honey, oats, and milk. This is a lovely and amazing combination and you can take it easy.
3. Bakery Products
We know very well kiwi can be used as an ingredient to prepare the bakery products. It contains a tenderizing enzyme papain which is good in breaking down the fibrous tissue of the tough and hard meats.
How To Store The Kiwi
- It can be ripened by keeping the kiwi at room temp. and get away from the heat and sunlight and you can place the kiwi with the apple and banana in a paper bag to speed up the ripening process.
- You can also store the ripe kiwi in the refrigerator for a few weeks.
Side Effects Of The Kiwi
Kiwi has many side effects which are given below:
- Allergic Reactions – many studies said that the presence of the allergens in kiwi can cause many reactions, especially in the children.
- Oxalate’s – As you know kiwi is the source of the oxalate raphide crystals. If you take the oxalate-rich foods in the excessive amounts like kiwi can pause a threat to the development of the kidney stones. It also interferes with the absorption of the other nutrients like calcium and magnesium in your body.
Frequently Asked Questions About Kiwi
1. How many kiwi fruits should you eat in a day?
The dosage of the kiwi depends on the various factors like the health status, the age of the person and which diseases you want to treat from the kiwi. Eating 1 to 2 kiwi in a day is sufficient for any person to get the boost of nutrients from that fruit. If you want to take the kiwi powder than the daily dosage of the kiwi powder is 5.5 grams.
2. How good is kiwi for you?
Kiwi is a small fruit which is packed with the lots of the flavor and plenty of many health benefits. The green flash of the kiwi is sweet and tangy. It contains most of the nutrients like vitamin K, vitamin C, folate, vitamin E etc and also a rich source of the antioxidant antioxidants and fiber which has many health benefits.
3. Can kiwi help you lose weight?
Kiwi is the weight loss superfoods because it brims with the fiber. The black seeds which are present in the kiwi is an excellent source of the insoluble fiber which is helpful in the digestion. While the tasty green part of the kiwi contains lots of soluble fiber which helps to make you feel full from longer. If you can control the hunger pangs then you can easily lose weight.
4. Can we eat the middle of the kiwi?
You can easily cut the kiwi in the vertical slices with the help of the knife. Most of the people don’t realize that you didn’t need to cut and peel the kiwi to eat them. The seeds and peel of the kiwi can be eaten but keep in mind that you should avoid eating the core of the kiwi.
5. What does the kiwi skin taste like?
Most of the people don’t like the taste and textures of the kiwi peel and so you can remove it. The skin of the kiwifruit is edible and there are many different theories about eating the kiwi.