Kiwi fruit, also known as Chinese gooseberry, is a small, brown, fuzzy fruit with bright green flesh that is packed with nutrients and health benefits. One medium-sized kiwi fruit contains about 61 calories and provides more than 100% of the recommended daily intake of vitamin C. In addition to being a good source of vitamin C, kiwi fruit is also high in vitamin K, vitamin E, folate, potassium, and dietary fiber.(Kiwi fruit health benefits)
Eating kiwi fruit has been associated with a number of potential health benefits. The high levels of vitamin C in kiwi fruit can help to boost the immune system and protect against infections and illnesses. Kiwi fruit is also rich in antioxidants and anti-inflammatory compounds, which can help to reduce inflammation in the body and protect against chronic diseases, such as heart disease and cancer.
The fiber in kiwi fruit can help to support healthy digestion by promoting regular bowel movements and feeding the beneficial bacteria in the gut. Kiwi fruit is also a good source of potassium, which can help to lower blood pressure and reduce the risk of heart disease.
Kiwi fruit can be enjoyed in a variety of ways. It can be eaten on its own, added to fruit salads or smoothies, or used as a topping for yogurt or oatmeal. Some people even use kiwi fruit as a meat tenderizer due to the enzyme actinidin that it contains. Overall, kiwi fruit is a delicious and nutritious addition to a healthy diet, providing a wide range of health benefits.
Kiwi fruit health benefits
Kiwi, (Actinidia deliciosa), also known as kiwifruit or Chinese gooseberry, is a woody vine and an edible fruit of the Actinidiaceae family.
Kiwi plant natives to China and Taiwan. From these countries, it spread to other countries and also grown commercially in California and New Zealand.
Where the taste is concern, this fruit is slightly acidic and eaten as both cooked and raw. People use its juice as a meat tenderizer. Raw kiwi is high in vitamin C and K.
Kiwi vines are delicious, meaning male and female flowers are produced on separate individuals.
The elongated kiwi fruit is a true berry and has a hairy brown-green skin. The firm translucent green flesh contains numerous edible purple-black seeds around a white center. Deciduous leaves are produced alternately on long petioles (leaf stems) and the new leaves are covered with reddish hairs.
Kiwi Fruit Benefits
Kiwi and other fruits provide a variety of health benefits due to the nutrients they contain. Kiwi is a good source of vitamin C, antioxidants and fiber.
Antioxidants – including vitamin C, choline, lutein and zeaxanthin – help rid the body of free radicals. Free radicals are unstable molecules that the body produces during metabolism and other processes.
If too many free radicals form, they can cause oxidative stress, which can result in cell damage. This damage can develop many complications such as cancer and heart disease. Antioxidants provides protection to the body by scavenging free radicals.
The nutrients in kiwi can benefit humans in the following ways.
Kiwi fruit benefits for heart
Kiwi contains fiber, potassium and antioxidants, all of which are helpful for heart health.
The American Heart Association (AHA) encourages people to increase their potassium intake while reducing their intake of added salt or sodium.
Potassium relaxes blood vessels, which helps regulate blood pressure, and people with low blood pressure are less likely to develop heart disease.
One kiwi contains about 215 milligrams of potassium, or about 5 percent of an adult’s daily requirement.
Improves sleep
In a search that was done on kiwi fruit effects, it is found that it develops good effects on sleep in adult persons. Researchers found that eating kiwifruit improved sleep, according to self-reported measures. The scientists suggested that this benefit may be due to the antioxidant and serotonin content in kiwi.
Kiwi fruit benefits for skin
Vitamin C contributes to the production of collagen, which is the building block of cells and organs throughout the body, including the skin is the main component. This vitamin also enhances the body’s ability to heal wounds.
A 2019 review of studies found that taking an oral collagen supplement may help promote skin elasticity and hydration and reduce wrinkles. Taking a supplement isn’t the same as getting the vitamin C in kiwi, but eating the fruit can help keep skin healthy. as the nutrition of kiwi fruit is concern, a kiwi weight 69 grams provides 64 milligrams of Vitamin C.
This is 71–85% of an adult’s daily vitamin C requirement.
Kiwifruit also provides vitamin E or tocopherols.Vitamin-E, santioxidant parcels and capability to help cover skin from sun damage can help help skin diseases.
Prevent kidney stones
According to the Office of Dietary Supplements, high potassium intake may help prevent kidney stones.
Prevent cancer
The National Cancer Institute notes that high levels of free radicals in the body can damage DNA, leading to various types of cancer.
Kiwis provide a variety of antioxidants that help remove free radicals from the body. This is one way that fruit can help prevent cancer.
In addition, research has shown that people who eat a lot of fiber – especially fiber from fruits and grains – are less likely to develop colorectal cancer than people who eat less fiber.
Prevent constipation
A 2019 study concluded that when healthy people eat kiwi, their small intestines are better able to retain water, leading to more frequent bowel movements and more consistent stools. .
Kiwifruit may be a natural alternative to medical laxatives for people with mild constipation, the study authors suggest.
Kiwi fruit benefits during pregnancy
Kiwi fruit rich in folate. It is essential for cell division. During pregnancy, doctors advise women to take extra folate, as it can protect the fetus from developmental problems, such as neural tube defects.
One kiwi provides about 17.2 micrograms (mcg) of folate, or just over 4% of an adult’s daily requirement.
Effects of inflammation
Kiwifruit contains caveolin and caspase proteins, which may have anti-inflammatory properties.
Laboratory results have indicated that Casper may help regulate inflammation in the human gut.
Bone health
Kiwi contains vitamin K and traces of calcium and phosphorus, all of which contribute to bone health.Adequate input of vitamin K may help help osteoporosis.