It’s summertime, and the sun is blazing hot. I am sure you are filling yourself up with summer fruits to keep yourself hydrated and glowing.
What if I told you about one such fruit that is eye-catching, delicious, and does wonders for you on an everyday basis?
Yes!! Kiwi fruit benefits you immensely.
It’s also called Chinese gooseberry as well, because it originated in China. It’s not readily available in fruit shops, that’s why many of us miss this amazing fruit.
In this article, I will tell you all about kiwi fruit benefits for your health that you may not know about.
Table of Contents
Kiwi Fruit: A Sweet-sour Wonder of Nature
Kiwi fruit is a fuzzy, brown-skinned fruit, the size of a hen’s egg. When you peel its brown skin, comes the kiwi’s flesh that is bright green. It has a unique but pleasing texture and rows of distinctive tiny black seeds, which can also be eaten.
Kiwis have a sweet, tart, and bold taste. It’s a great addition to your breakfast and lunch.
Nutrition Content of Kiwi Fruit
Kiwis have an impressive nutrient profile.
A 100 gram serving of the flesh of a raw, green kiwi contains:
- Calories: 64
- Carbs: 14 grams
- Fiber: 3 grams
- Fat: 0.44 grams
- Protein: 1 gram
- Vitamin C: 83% of the Daily Value (DV)
- Vitamin E: 9% of the DV
- Vitamin K: 34% of the DV
- Folate: 7% of the DV
- Copper: 15% of the DV
- Potassium: 4% of the DV
- Magnesium: 4% of the DV
Health Benefits of Kiwi Fruit
Here are a list of reasons why you should add kiwi fruit to your every day diet:
Kiwi Fruit: A Powerhouse of Vitamin C
If you believed lemons and oranges were the best sources of vitamin C, THINK AGAIN!!
According to the nutritional breakdown of kiwi fruit, it contains 154 percent vitamin C per 100 grams, which is about twice as much as lemons and oranges.
If you eat 1 kiwi fruit every day for 6 weeks, your vitamin C deficiency will be controlled.
Boosts the Immune System
Vitamin C is necessary for cellular function and protects cells in the body from free radical damage. It’s in charge of tissue growth and repair, as well as supporting the immune system.
Kiwis have a high vitamin C content, which benefits the immune system.
When consumed on a regular basis, kiwis provide 103 percent of your needed vitamin C intake per cup.
It makes them an efficient way to prevent infection, the common cold, and flu.
Keeps the Heart Healthy
Consuming a diet rich in vegetables and fruits like kiwis is a smart way to support heart health.
Eating kiwis, specifically, helps reduce heart disease risk factors.
Adding any fresh or frozen fruit to your diet, not just kiwis, is likely to benefit your heart health.
Nonetheless, eating kiwis is a delicious way to take care of your heart.
Benefits Digestive Health
Kiwi has a high dietary fiber content, making it beneficial for digestion.
Studies show that kiwi has an enzyme called actinic that can effectively break down proteins in the intestine.
It’s recommended to have a kiwi after a large meal since it can help break down stubborn proteins from meat and fish, which can induce bloating.
Kiwis have a moderate laxative effect, which might aid with a sluggish digestive tract.
Kiwi Fruit for Your Skin
Collagen is a substance that helps to maintain the structure of the skin and to strengthen the bones.
Vitamin C, found in kiwis, is essential for the body’s collagen synthesis. Kiwi can assist support your skin’s structure and keep it nourished and healthy.
Acne is a skin irritation that can result in unsightly pimples on the face and body. Kiwis have anti-inflammatory effects and are high in vitamin C, which can help acne sufferers reduce sebum production in their pores.
To get the best benefits, apply kiwi extract combined with aloe vera to your skin and keep it on overnight.
Prevents Blood Clotting and Manages Blood Pressure
Kiwi fruit benefits you in managing blood pressure and preventing blood clotting. It does so without a deleterious impact on blood cholesterol levels.
When it comes to preventing cardiovascular events, aspirin is usually the first line of defense. Aspirin, on the other hand, can induce GI ulcers and inflammation.
Eating 2 to 3 kiwi fruits each day can help thin the blood and enhance heart health over time, replacing a daily aspirin.
Helps With Asthma
Asthma can be debilitating. Wheezing and breathlessness are some of the most common symptoms relating to this condition.
The presence of high amounts of vitamin C and antioxidants in kiwis can help control symptoms of asthma.
Prevents Vision Loss
Eat Kiwi fruit. Prevent vision loss.
Zeaxanthin and lutein, often known as the ‘eye vitamin’ are found in kiwifruit. They safeguard the eye from cataracts and other eye-related disorders by absorbing excess light that could harm our retinas.
Kiwi Fruit for Weight Loss
If you’re trying to reduce weight, kiwis are one of the finest fruits to eat.
They contain a lot of water, are low in calories, and have a lot of fiber. As a result, they’re ideal as a snack or in a breakfast smoothie.
The high vitamin C content of kiwis is the secret to weight loss. Vitamin C aids in the management of blood pressure, cholesterol levels, gastrointestinal health, and immune function.
It’s also vital for fat metabolism. When it comes to losing weight, these are all important factors.
Kiwi Fruit for Pregnant Women
Folate is necessary for the healthy development of a baby’s brain and spine during early development. Kiwis are high in folate and make a pleasant and nutritious snack.
If you are pregnant, add kiwi fruit to your fruit regimen to get maximum folate and vitamin C.
How to Eat Kiwi Fruit?
When eating kiwifruit, make sure to clean it thoroughly and chop it in half. Using a spoon, scoop out the insides and eat whole fruit or chop it into slices.
Once you’ve chopped the kiwi, don’t leave it too long before eating it since kiwi fruits contain enzymes that tenderize the fruit and make it too mushy.
Add kiwi fruit to infused water, toss it in a smoothie, use it as a salad topping, or mix slices into yogurt for a perfect pairing of probiotics and prebiotics.
Putting it All Together!!
Eating a kiwi fruit is for sure a healthy habit in your everyday life. Thanks to its antioxidants, the kiwi fruit benefits your body on a cellular level.
Small but very strong! This is definitely how we can describe this unique fruit. With so many benefits, it would be a shame not to enjoy it, right?
If you want to know more about vitamin C rich fruits and their benefits for your health, consult a well-known nutritionist/dietician in Lahore to get your queries satisfied. Make an appointment via Healthwire.pk or call at (042) 32500989.
