Kiwi Benefits
Kiwi, known for its beautiful color and soothing flavor, is a superfood that many enjoy. Perfect in yogurt parfaits or frozen fruit bars, it makes a delicious addition to countless recipes. The kiwi is a large berry that grows on a species of the woody vine of the genus Actinidia, referred by its full name. Kiwis have been grown in New Zealand, but this bold berry originated in eastern China.
Overview:
Kiwifruit generally grows oval and is about the size of a typical chicken egg. Their skin is caramel in color, fibrous, and covered with a light fuzz. Despite its fuzzy coating, the skin of the kiwi is edible and acidic. They are small fruits that have a lot of flavor and many health benefits. Its green pulp is sweet and sour. It is also high in vitamin C, vitamin K, vitamin E, folate, and potassium nutrients. They also have many antioxidants and are a good source of fiber. Its small black seeds are edible, as is the fuzzy brown skin, although many prefer to peel the kiwi before eating it. Kiwis can be in season all year round. They are grown in California from November to May and in New Zealand from June to October. It is also possible to find kiwi in supplement form.
The green Hayward kiwi is the most popular form of kiwi in the markets. Another is a golden kiwi. Golden kiwis have bronze skin and a pointed cap at one end. The flavor of green kiwi is sometimes described as a mixture of strawberry, banana, and pineapple. The golden kiwi has a yellow pulp that is less acidic than the green kiwi and has a tropical flavor.
What Are The Health Benefits of Kiwi?
Important health benefits can be provided by vitamins, fiber, and antioxidants. Meat is rich in vitamins that boost immunity and reduce the risk of disease.
The soluble dietary fiber found in kiwifruit can help promote healthy and regular digestion. Kiwis can provide other health benefits such as:
Kiwi Benefits For Heart Patients:
The potassium content of kiwis supports heart health. An increase in potassium intake with a simultaneous decrease in sodium helps reduce cardiovascular disease. Potassium is known to aid in the process of thinning the blood and removing clots.
Kiwifruit has an antioxidant polyphenol known as quercetin that helps reduce the risk of heart disease.
Kiwi Good For Low Blood Pressure:
Due to the high potassium content, kiwis can help reduce high blood pressure.
Kiwi Good For Digestion:
Kiwi helps nourish the digestive system by acting as a prebiotic element. Raw kiwi has a protein dissolving enzyme known as actinidin that aids in digestion like the papain in papaya.
Kiwi Protects Against DNA Damage:
Kiwifruit has a unique combination of antioxidants that helps protect cellular DNA from oxidative damage. The flavonoids and phytonutrients in this excellent fruit are responsible for protecting DNA.
Benefits of Golden Kiwi for Weight Loss:
Kiwifruit has a low glycemic index and high fiber content, which means it will prevent the body from responding by storing fat.
Kiwi Helps Eliminate Toxins:
The fiber content of kiwi helps bind and move toxins out of our intestinal tract.
Kiwi Helps Fight Heart Disease:
Consuming kiwis helps reduce blood clotting potential and also lowers triglycerides by 15 percent, as it contains blood-thinning benefits.
Kiwi Provides a Shield Against Macular Degeneration:
Kiwifruit has a high level of lutein and zeaxanthin, which are natural chemicals present in human eyes. As a consequence, it protects against eye problems. Kiwifruit also contains vitamin A, which is beneficial for eye health.
Kiwi Helps Maintain Alkaline Balance:
Kiwi is known as the most alkaline fruit, which implies that it has a rich supply of minerals that can replace excess acidic foods.
Kiwi Helps Fight Cancer:
Kiwi is a rich source of vitamin C that benefits us by eliminating free radicals that damage our cells and can cause skin cancer. It also prevents colon cancer. The pulp of this fruit contains soluble fiber that promotes the growth of good bacteria in the colon, reducing colon cancer.
Kiwi Health Benefits for Diabetics:
Kiwi's glycemic index is extremely low, preventing an instant spike in blood sugar levels. Kiwifruit also contains inositol, which is an enzyme that helps keep blood sugar in check.
Kiwi for Bone Maintenance and Repair:
Kiwifruit is high in vitamin K and calcium, which is essential for bone health. They also help reduce bone damage and fight osteoporosis.
Kiwi for Asthma Treatment:
The abundance of vitamin C in kiwifruit has been linked to a reduction in wheezing symptoms in some asthma patients. This is especially true of children, who seem to benefit the most from kiwifruit consumption.
Nutritional Value Of Kiwi Fruit:
You may have heard that kiwi is rich in vitamin C, but on top of that, it has an incredible nutritional profile. This low-calorie fruit (61 calories per 100g) can provide many vital nutrients at your RDA.
Here is the nutritional profile of 100g of raw kiwi:
| Nutrient | Amount in 1 kiwi (69 g) | Daily adult requirement |
|---|---|---|
| Energy (calories) | 42.1 | 1,600–3,000 |
| Carbohydrates (g) | 10.1, including 6.2 g of sugar | 130 |
| Fiber (g) | 2.1 | 22.4–33.6 |
| Calcium (mg) | 23.5 | 1,000–1,300 |
| Magnesium (mg) | 11.7 | 310–420 |
| Phosphorus (mg) | 23.5 | 700–1,250 |
| Potassium (mg) | 215 | 4,700 |
| Copper (mcg) | 90 | 890–900 |
| Vitamin C (mg) | 64 | 65–90 |
| Folate (mcg) | 17.2 | 400 |
| Lutein & zeaxanthin (mcg) | 84.2 | No data |
| Beta carotene (mcg) | 35.9 | No data |
| Vitamin E (mg) | 1.0 | 15 |
| Vitamin K (mcg) | 27.8 | 75–120 |
Kiwi Benefits For The Skin:
- Kiwi helps faster healing of cuts and abrasions on the skin, due to its vitamin C, which helps in wound healing.
- Applying pureed kiwi to the skin helps transport vital nutrients to the dermis of the skin. This helps restore firmness to the skin.
- Kiwi is extremely rich in vitamin C and amino acids. This helps keep the sun's harmful rays at bay and prevents sun damage.
- The delicious kiwi can be used as an excellent facial cleanser. Guess what? Because it defends the skin against harmful free radicals and helps restore the natural pH balance (without the help of harsh chemicals).
- When you peel the kiwi and rub the peel on your skin/face, you can happily exfoliate the dead skin cells, thanks to the enzymes it contains that makes your skin flawless and smooth.
- The happy presence of skin-friendly nutrients such as vitamin C, E, and antioxidants stimulate and rejuvenate skin health.
- Kiwifruit has a large amount of vitamin E, which makes the skin young and supple, and helps the regeneration of skin cells.
- With oily skin, your face could end up reflecting light. Anyone, to trust to 'undo' the sebum? Yes, there is kiwi.
- Kiwi, yes, kiwi, eliminates free radicals. Pray, how does this help? This delays the signs of aging such as wrinkles, age spots, and fine lines.
- Pop-ups on the face could spoil the mood. Thank you kiwi. It has anti-inflammatory properties, which help fight acne and clear pores to prevent further breakouts.
- The goodness of vitamin C comes into play when it comes to skin lightening! Kiwifruit has vitamin C that helps to lighten the skin tone.
- No pain, no gain. Just grab a kiwi and include it in your daily meals or snack. And then it continues to shine naturally.
- The brown-skinned fruit with a tasty green replenishes your skin with its moisturizing abilities.
- Do you feel bad with tough skin? Soften and nourish it by eating kiwi.
- Did you know that fruits rich in vitamin C like kiwis improve the appearance of dark circles? How is that? Thickening the dermis of the eyelid. So, no more dark skin under the eyes.
- Kiwifruit has omega-3 fatty acids that protect it from serious ailments like skin diseases and cancer.
- Kiwi is an anti-inflammatory food. Helps reduce internal oxidative damage.
Kiwi Side Effects on Health:
Beta-blockers:
Doctors often prescribe these drugs to people with heart disease. Beta-blockers can cause potassium levels to rise in the blood, so people taking these types of drugs should monitor their potassium intake.
Surgery:
Surgery to replace a joint with an artificial one may be an option. This type of surgery is most commonly performed to replace the hips and knees. If your arthritis is most severe in your fingers or wrists, a joint fusion may be performed by your doctor. In this procedure, the ends of your bones will be locked together until they heal and become one.
Kidney Problems:
Consuming too much potassium can also be harmful to people whose kidneys are not working properly. Life-threatening complications may occur if the kidneys are unable to extract extra potassium from the blood.
Anticoagulants:
People at risk for cardiovascular disease can take blood thinners, such as warfarin (Coumadin). Kiwi contains a large quantity of vitamin K that can interact with the activity of thinners in the blood. Anyone using these medications should consult with a physician before increasing their intake of foods containing vitamin K.
Allergy:
Some people experience allergic reactions to kiwi. Anyone who develops hives, rash, or swelling after eating kiwi should seek medical attention. A severe reaction can lead to anaphylaxis, which can be life-threatening.
Kiwi in The Diet:
Here are some tips for incorporating kiwis into your diet:
- Make kiwi cups by cutting a ripe kiwi in half, leaving the skin on, and eating each half with a spoon.
- Make a fruit cocktail with kiwi, pineapple, mango, and strawberry chunks.
- Make a green smoothie or juice with kiwi, spinach, apple, and pear.
- Freeze kiwi slices and eat them as a snack or dessert on a hot day.
