Kiwis are small fruits that pack a lot of flavor and plenty of health benefits. Their green flesh is sweet and tangy. It’s also full of nutrients like vitamin C, vitamin K, vitamin E, folate, and potassium. They also have a lot of antioxidants and are a good source of fiber. Their small black seeds are edible, as is the fuzzy brown peel, though many prefer to peel the kiwi before eating it.
Thanks to different growing locations, kiwis can be in season year-round. They’re grown in California from November to May, and in New Zealand from June to October. Kiwi can also be found in supplement form.
Health benefits of kiwi include skin care, improved cardiovascular health, lower blood pressure, and prevention of strokes. It also aids in the treatment of cancer, insomnia, macular degeneration, and diabetes. Due to the flavonoid-rich compounds found in kiwi. It also helps during pregnancy and promotes the absorption of iron in the body. Besides, the anti-microbial properties of kiwi guard against a range of pathogens and strengthen the immune system.
Health Benefits Of Kiwi
Can help treat asthma
It’s thought that the high amount of vitamin C and antioxidants that kiwis contain can actually help treat people with asthma. One study from 2000 found that there was a beneficial effect on the lung function among those who consumed fresh fruit regularly, including kiwis. Fresh fruit like kiwi may reduce wheezing in susceptible children.
Aids in Digestion
Kiwi proves valuable for maintaining a healthy digestive system. It is a delicious source of fiber which promotes digestion and maintains intestinal health. It helps in providing relief from constipation by stimulating the bowel system. The natural laxative properties of this fruit owing to its fiber content add bulk to the stool and make it soft.
A study conducted on kiwi revealed that it is rich in proteolytic enzyme actinidin. Which improves the digestion of proteins and facilitates smooth traffic through the digestive system. Polysaccharides present in the fruit help in averting the adhesion of enteropathogens and stimulating the probiotic bacteria in the colon. Kiwi extracts promote the growth of lactic acid, inhibit the development of Escherichia Coli bacteria, and aid in sustaining digestive health.
Boosts the immune system
Kiwis are nutrient-dense and full of vitamin C. In fact, just 1 cup of kiwi provides about 273 percent of your daily recommended value. Vitamin C is an essential nutrient when it comes to boosting your immune system to ward off disease. One study even found that kiwis may support immune function and reduce the likelihood of developing cold- or flu-like illnesses. This is especially true in at-risk groups like adults over the age of 65 and young children.
Antioxidant & Vitamin C Rich
Kiwi offers an impressive amount of vitamin C, phenolic components, and carotenoids which promote good health. A comparative study involving kiwi, oranges, and grapefruit revealed that kiwi fruit contains stronger antioxidant qualities as compared to the latter. Attributing to the presence of nourishing phytochemicals. It has an ability to protect the DNA present in the body cells from oxidative damage caused by free radicals, thereby reducing the risk of inflammations and diseases.
Reduces risk of other health conditions
Oxidative stress can result in damage to our DNA. This can lead to health problems. Partially thanks to its antioxidants, there is some evidence from an older study. That regular consumption of kiwi or kiwi extract reduces the likelihood of oxidative stress.
Since oxidative DNA damage is strongly linked to colon cancer, regular kiwi consumption could lower your risk of colon cancer, too.
Kiwi has a low glycemic index (GI) which makes it suitable for diabetics. A study conducted on kiwi extracts demonstrated that intake of this fruit helps regulate adipogenesis which is critical for preventing diabetes. Dysfunction of adipose tissues in the body is strongly implicated in the development of insulin resistance and diabetes.
Can help manage blood pressure
Not only can kiwi fruits provide an extra boost to our immune system, they can also help us to manage our blood pressure. A 2014 study found evidence that the bioactive substances in three kiwis a day can lower blood pressure more than one apple a day. Long term, this may also mean a lowered risk for conditions that can be caused by high blood pressure, like strokes or heart attacks.
Reduces Blood Clotting
According to the study, consumption of a few kiwis on a daily basis helps in reducing the platelet aggression response or the risk of blood clotting. This fibrinolytic effect of the fruit on your blood vessels prevents the risk of thromboembolic and cardiac disorders like atherosclerosis.
Improves Heart Health
As mentioned, kiwifruit is rich in protective polyphenols along with vitamin C, vitamin E, and potassium which are effective in the maintenance of cardiovascular health. An investigative study revealed that this fruit exerts inhibitory activities which aid in the reduction of triglycerides in the blood, thereby improving overall heart health.
Protects against vision loss
Macular degeneration is the leading cause of vision loss, and kiwis might help protect your eyes from it. One study found that by eating three servings of fruit a day, macular degeneration was decreased by 36 percent. Kiwis’ high levels of zeaxanthin and lutein are thought to contribute to this effect.
With a 100 gram serving of kiwis containing only 55 calories, they become a great food for weight loss. Its distinct taste also comes with soluble fiber which promotes satiety and hence reduces the hunger pangs.
Induces Better Sleep
According to a study, kiwi is a good source of serotonin, which helps in improving sleep quality. It may also help in improving the sleep onset and in reducing waking time after the onset, hence providing relief from any sleep disturbances. Studies suggest that irregular sleep patterns are a major reason behind the occurrence of Alzheimer’s disease.
This fruit contains flavonoids such as naringenin, quercetin, rutin, catechin, and epicatechin, which modulate the sleep-inducing receptors and are considered an effectual plant-based sedative agent. Attributing to this, the peel of kiwi is a potent ingredient for the development of natural sleeping aids.
Beneficial in Pregnancy
Kiwi is a perfect fruit for a pregnant woman attributing to the abundance of natural folate. Folate helps to prevent the occurrence of neural tube defects in unborn babies and is essential for their brain and cognitive growth. Other vital nutrients such as vitamin C, E, and K along with flavonoids present in the fruit also contribute beneficially to the overall health and development of the fetus and the expectant mother.
Kiwifruit helps maintain healthy and smooth skin due to its significant contribution to the process of collagen synthesis. It contains vitamin C, which helps keep the skin become firm and expedite healing of cuts and abrasions. Vitamin E in kiwi assists in reducing the fine lines and appearance of wrinkles. It also helps in reducing the harmful effects of ultraviolet radiation on the skin. While the antioxidants present in this fruit work as a perfect anti-aging agent. Prevent the skin from early degeneration, and keep it rejuvenated.
Kiwi is used in the preparation of anti-microbial products to reduce the development of resistance towards the conventional medications for fungal and bacterial infectivity.
Attributing to its anti-inflammatory properties, it is also valuable in treating rheumatoid arthritis. Include this fruit in your diet to bring a nutritionally dramatic flair to your health.
Improves Alkaline Balance
The presence of rich minerals in kiwi helps in neutralizing acidity in the stomach. Thereby reducing the discomfort and nausea caused by it.
Eating kiwi fruit is regarded as safe for most people. The main exception is for those who are allergic. Signs of a kiwi allergy include itchy throat, swollen tongue, trouble swallowing, vomiting, and hives. Your risk for allergy to kiwi increases if you’re also allergic to hazelnuts, avocados, latex, wheat, figs, or poppy seeds.
In rare cases, kiwis could slow blood clotting, increasing bleeding. This could increase the severity of bleeding disorders. If you have a bleeding disorder or are about to have surgery, avoid eating kiwis.