Kiwifruit, commonly known as kiwi or Chinese gooseberry, is a nutrient-dense fruit native to China. let’s see Kiwi Nutrition and Benefits. The fruit is sweet and tangy with a thin, fuzzy, and fibrous light brown skin. It’s known in the health and wellness community as a great source of vitamin C, a great antioxidant, and an immune booster.
However, kiwi is also a good source of other antioxidants, fiber, minerals, and vitamins, including vitamins K and E.
This article takes you through the nutrition profile of kiwi and how it can benefit your body if consumed regularly. Also, Check out Golden Kiwi.
Kiwifruit is a nutritional powerhouse. According to Nutrition Data, a medium-sized, fresh kiwi without skin contains:
Protein: 0.9 gram
Carbohydrate: 11.1 grams
Fiber: 2.3 grams
Fat: 0.4 gram
Copper: 0.1 mg (5 percent of daily requirement)
Potassium: 237 mg (7 percent of daily requirement)
Folate: 19.0 micrograms (5 percent of daily requirement)
Vitamin E: 1.1miligram (6 percent of daily requirement)
Vitamin C: 70.5 milligrams (117 percent of daily requirement)
Vitamin K: 30.6 micrograms (38 percent of daily requirement)
Health benefits of kiwi
1. Kiwi may aid digestion
Kiwi fruit is considered a natural digestive aid. It contains actinidin, an enzyme that helps break down a wide range of proteins more quickly and effectively than the digestive enzymes in the gut. This aids gastric digestion and prevents digestive issues.
Eating kiwi after a large meal may help break down the tough protein that may cause bloating or gas.
Also, kiwi contains a good amount of dietary fiber, which aids digestion and improves gut health. Kiwis may also act as a natural laxative for mild constipation. Read More.
2. Kiwi can help in the treatment of asthma
Asthma is an inflammatory condition of the airway associated with inflammation, narrowing, and swelling of the airways with extra mucus production making it difficult to breathe. Read More.
The high vitamin C and antioxidants in kiwi can improve lung function and help control asthma symptoms.
In one study, the researchers evaluated the effects of consuming fresh fruits rich in vitamin C on children with wheezing symptoms. At the end of the study, the group that consumed kiwi recorded less wheezing.
3. Kiwi may help regulate blood pressure and improve heart health
According to research, eating three kiwifruits every day for eight weeks may lower both diastolic and systolic blood pressure more than eating an apple a day. Reduced high blood pressure may lower the risk for stroke, heart attack, and heart disease.
Additionally, the potassium in kiwi helps relax the blood vessel walls causing the blood pressure to drop.
Adequate potassium in the body also helps get rid of excess sodium through urine.
Sodium is a mineral associated with an increase in blood pressure.
The fiber in kiwi may lower bad cholesterol, thus lowering the risk for cardiovascular conditions. Read More.
4. It may help fight inflammation
High vitamin C levels in kiwi help fight against inflammation by curbing free radicals that may cause an inflammatory response in the body. This may help improve arthritis symptoms and lower the risk for heart disease, obesity, type 2 diabetes, and even cancer.
Also, kiwi contains kiwellin and kissper, types of protein with anti-inflammatory effects. Read More.
5. It improves bone health
Kiwi is rich in Vitamin K, which has increased bone-mineral density and reduced fracture rates.
Vitamin K also increases bone metabolism and the regulation of calcium levels.
6. It may protect against cancer
Free radicals in the body may damage parts of the cell, including DNA and cell membranes, leading to cell function disruption and disease formation, including cancer.
Kiwi contains various antioxidants that help neutralize, scavenge, and increase free radical decomposition, thus protecting the cells against damage like mutations that may cause cancer.
7. It may promote healthy skin
Vitamin C is a powerful tool against aging. It increases collagen production, which improves skin elasticity, hydration and reduces wrinkles.
A medium-sized kiwi can provide up to 70.5 milligrams of vitamin C, which is 117 percent of your daily requirement.
Kiwis also contain vitamin E, an antioxidant that strengthens the skin barrier and protects against sun damage.
8. Improved sleep quality
Kiwi contains tryptophan, an amino acid that promotes serotonin production.
Serotonin is a mood-boosting hormone responsible for the synthesis of melatonin, a hormone that regulates sleep.
So the more you consume kiwis, the more serotonin in your body will further increase melatonin and improve sleep.
One study looked at the effects of kiwi on sleep quality in individuals with sleep problems. In the study, 24 individuals consumed two kiwis an hour before bedtime for four weeks. After the four weeks, waking up after sleep onset and delayed sleep onset were decreased, while sleep quality and total sleep time increased. Read More.
9. Improves vision
Macular degeneration is a common eye problem in people over 60 years. It’s characterized by blurred vision or total vision loss.
Kiwi contains zeaxanthin and lutein, often known as the eye vitamin. These two offer antioxidant benefits, absorb light that might damage the retina, and prevent cataracts and age-related macular degeneration.
10. Reduce your risk of diabetes
Kiwifruit is rich in fiber which helps in blood sugar regulation by absorbing and breaking down sugar from other foods.
Besides, kiwi has a low Glycemic index making it a suitable kind of fruit to consume for diabetes.
11. Increases collagen production
Collagen is the most abundant protein in the human body but its production declines with age. It’s found in skin, muscles, bones, and tendons.
It may help fight joint pain and degeneration, build bone and cartilage, improve skin and hair health, boost metabolism, strengthen muscles, and promote better sleep.
Kiwi is an incredible fruit rich in minerals, vitamins, and antioxidants.
By consuming it regularly, you stand a chance to improve your digestive health, regulate blood pressure, improve heart health, prevent inflammation, protect against cancer, promote healthy skin, improve sleep quality, and prevent age-related eye damage like macular degeneration.
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