Kiwi Health Benefits
  • Explore Kiwi Fruit Benefits
  • Antioxidant Rich
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Kiwi Health Benefits

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Kiwi Health Benefits

Kiwi also known as kiwi fruit is a green, fuzzy, large berry fruit that grows on the woody vines in the genus Actinidia and is famously associated with New Zealand. Although largely cultivated and grown in New Zealand it originated in China. Kiwi fruit benefits are well known to be directly associated with good gut health and a strong immune system. Kiwi is also known as the Chinese gooseberry and is about the size of an egg. The outer skin is caramel or light brown in color and is covered with small fibers and on the inside it is green in color with small black seeds at the center which are edible. Despite its outer skin having small fibers, the skin is also edible. The taste of kiwi is sweet, and bold sometimes with a hint of tangy. It tastes best when consumed cold. Kiwi can be consumed in numerous ways, such as chopped and diced pieces for your salad, or mix it in the grinder with a cup of yogurt and berries for a delicious smoothie.

The nutritional values of kiwi include:

  • Carbohydrates
  • Protein
  • Vitamin C
  • Vitamin E
  • Vitamin K
  • Folate
  • Copper
  • Potassium
  • Magnesium

Kiwi fruit is highly packed with Vitamin C out of all the nutritional value. With an exceptional and impressive nutritional value, Kiwis are not just a tasty fruit but a vital one in order to maintain your health and fitness. Read below to explore how.

Benefits Of Kiwi

Some amazing benefits of Kiwi are listed below:

  • Maintains Heart Health

    Among the many benefits of kiwi, a significant one is helping in supporting your heart health. As we all know, a rich nutritious diet filled with fruits and vegetables will help you maintain your heart health, but, what does Kiwi do to maintain a healthy heart? Well, some studies show that kiwi could reduce heart ailments such as high blood pressure. Eating kiwi fruit regularly will lead to lower blood pressure, decreased cholesterol, and triglycerides boosting heart-protective HDL also known as good cholesterol.
  • Aids Digestive Health

    Kiwi is high in both soluble and insoluble fiber content making it one of the best sources for digestive health. Various medical studies have shown that kiwi contains one-third of soluble fiber and two-thirds of insoluble fiber. The presence of soluble fibers in kiwi will aid in regulating blood sugar levels and help with good gut health while insoluble fiber can aid in regular bowel movement. All of these benefits of kiwi fruit lead to good gut health.
  • Rich In Vitamin C

    Vitamin C is a rich source for maintaining skin health and helps in protecting your cells from oxidative damage. We have all heard how citrus fruits like oranges when it comes to consuming Vitamin C. However, Kiwi is no less when it comes to having Vitamin C and a single kiwi may fulfill your vitamin C requirement more than 2 oranges combined. Various medical research studies have shown that consuming kiwi regularly can regulate vitamin C levels in your blood boosting your immune system, fighting exhaustion and fatigue, and helping your body absorb iron required to produce red blood cells and collagen.
  • Maintains Eye Health

    When consumed on a daily basis kiwi benefits you in maintaining eye health. The high levels of antioxidants and carotenoids that are found in the fruit will aid in preventing eye diseases and promote overall eye health providing you with healthy eyesight. This also helps in keeping eye infections at a distance.
  • Rich In Potassium

    Kiwi fruit benefits include having a rich source of potassium that will benefit your heart, kidneys, and muscles which require an adequate amount of potassium to function properly. The potassium present in Kiwi acts as an electrolyte wherein a single kiwi will deliver about 215 milligrams of potassium. Maintaining good levels of potassium in your body will prevent you from developing kidney stones, cardiovascular problems, osteoporosis, and type 2 diabetes.
  • Packed With Antioxidants

    Since Kiwi is rich in vitamin C and vitamin E it is important to note it is also packed with antioxidants. Antioxidants along with Vitamin C and E fight many infections caused due to free radicals in your body. Eating fruits and vegetables that are rich in antioxidants will help you prevent cancer, improve your heart health, and benefit your skin and hair.
  • Will Help Kids With Asthma

    With a high Vitamin C content in kiwi, one of the benefits of kiwi is that it is directly linked with reducing wheezing caused due to asthma. It is especially noticed to be beneficial for kids who have asthma or are developing the symptoms of the same.

Wrapping It Up...

Kiwi when eaten with other nutritional fruits and vegetables packs a delicious punch along with high nutritional values. We all know the benefits of kiwi by now, but it is important to note that no one fruit or vegetable can fulfill the various nutritional and mineral requirements that are needed to maintain a healthy body and mind. Many nutritionists will tell you how it is important to make your meals colorful with a variety of fruits and vegetables included in your diet. Kiwis are best paired with strawberries and blueberries in order to make a healthy smoothie bowl, you can also consume it straight out of the refrigerator. Kiwi fruit benefits not only provide antioxidants but are a rich source of dietary fiber which is essential to make your gut healthy as all problems start in the gut. Enjoy this delicious fruit, in various ways.

Kiwi Health Benefits: FAQs

1. Are there any potential risks along with benefits of kiwi?

Eating kiwis regularly is beneficial for your health and generally does not have any potential health risks. The only exceptions are for those people who have an allergy to Kiwi. Kiwi is packed with nutritional values but also has a few allergens such as actinidin which causes swollen tongue, itchy throat, wheezing, difficulty in swallowing, abdominal pain, or vomiting. In case of an allergy, it is best to rush to the emergency ward.

2. How can I eat kiwi in order to avail of kiwi fruit benefits?

There are many ways to experiment with the kiwi fruit in the kitchen. You can eat it by dicing and chopping it in a salad, or mixing it with other berries like strawberries, blueberries, or raspberries in a grinder making a delicious smoothie.

3. Can Kiwi give me a clear skin?

Yes, since kiwi is rich in vitamin C and antioxidants. Consuming kiwi regularly will provide you with multiple beauty benefits.

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