Kiwis love their kiwifruit since they are native to New Zealand and come with many benefits. Learn more about the health benefits of Kiwi.
Kiwis are super fruits, they are rich in vitamin C, fiber, folate, potassium, magnesium, iron, copper, manganese, phosphorus, zinc, selenium, thiamine, riboflavin, niacin, pantothenic acid, biotin, lutein, lycopene, and phytosterols. They contain antioxidant compounds like quercetin, kaempferol, rutin, and ellagic acid. These nutrients help fight cancer, heart disease, diabetes, and arthritis. You can eat them raw, cooked, juiced, or even freeze-dried.
You can add kiwis to smoothies, salads, oatmeal, yogurt, soups, cakes, muffins, pancakes, pies, ice cream, and breads. Kiwis are good for weight loss because they boost metabolism and burn fat. They are also beneficial for skin care because they prevent wrinkles and dark spots. Kiwis are also good for digestion because they improve bowel movements and reduce constipation.
What is a Kiwi Fruit?
The New Zealand government says it’s the most popular fruit in the world. Kiwi fruit is eaten raw, cooked, dried, juiced, frozen, canned, and even used to make jam.
Here are some facts about kiwifruit:
• Kiwi fruits come in many different shapes and colors. There are green kiwis, yellow kiwi, red, orange, purple, black, white, brown, and striped varieties.
• Kiwi fruit trees grow best in warm climates. They don’t do well in cold weather.
• Kiwi fruits are native to New Zealand.
• Kiwi plants produce small, round berries. Each berry holds one seed.
Kiwi Nutrition
The kiwifruit is one of the most nutrient-rich fruits you can eat. They contain many vitamins and minerals, such as vitamin A, B6, E, iron, calcium, potassium, copper, magnesium, folate, fiber, and protein. These nutrients make the kiwi fruit a good food choice for people looking to improve their health.
Vitamin C
One cup of kiwi contains about 60% of the daily recommended amount of vitamin C. This makes it a great option for those trying to boost their immune system and a better upkeep of immune health. Vitamin C helps fight off cold viruses and bacterial infections.
Antioxidants
Many studies show that eating foods with high antioxidant properties can reduce our risk of heart disease and cancer. Antioxidants neutralize harmful molecules called free radicals, which cause damage to cells and lead to aging. Kiwi fruit is a rich source of antioxidants because it contains vitamin C, beta carotene, lutein, zeaxanthin, lycopene, and alpha lipoic acid.
Essential Amino Acids
All nine essential amino acids are found in kiwi fruit. Essential amino acids are important building blocks of proteins. Protein is necessary for growth and repair of body tissues. Eating enough protein each day keeps us feeling full longer, helping us avoid overeating.
In this article, we look at 13 benefits of eating kiwi fruits.
Table of Contents
Kiwi Benefits
The kiwifruit contains many vitamins and minerals that are essential for maintaining healthy skin, hair and nails. These include vitamin A, B6, E, K, calcium, magnesium, phosphorus, potassium, copper, iron, zinc, selenium and manganese. Vitamin A helps maintain strong bones and teeth. Vitamin B6 promotes growth and development. Calcium and phosphorous support bone strength. Potassium regulates fluid balance and muscle contraction. Copper aids digestion. Iron supports blood formation. Zinc protects against infections and disease. Selenium prevents cancer. Manganese keeps nerves working properly.
Excellent Dietary Source of Beneficial Plant Compounds
Kiwifruit contain unique antioxidants called polyphenols, which may help protect against cardiovascular diseases, cancer and diabetes. They also contain vitamin K2, which helps maintain bone health. Kiwis are rich in vitamins A and C, folate and fiber. They’re low in calories and fat.
The New Zealand Ministry of Health recommends eating one serving per day. One medium sized kiwi provides about 50% of the daily value for vitamin C, 25% of the recommended intake for vitamin A, 20% of the recommended dietary allowance for potassium, 15% of the RDA for folate, 10% of the RDA of magnesium, 5% of the RDA iron, 4% of the RDA calcium, 3% of the RDA phosphorus, 2% of the RDA zinc, and 0.5% of the RDA copper.
Enhanced Lung Functioning
Kiwi fruit contains vitamin C and vitamin E which can complement each other. Fruits rich in vitamin C and E were found to improve lung function in children.
The kiwifruit has a high concentration of vitamin C which helps fight against colds and flu. Vitamin E is essential for healthy skin and eyes. It also protects cells from damage caused by free radicals.
May Benefit Heart Health
Eating two kiwi fruits daily for eight weeks reduced systolic and diastolic blood pressures and increased platelet function in smokers, according to a study published in the Journal of Agricultural Food Chemistry. Kiwi fruit contains vitamin E, which protects cells from oxidative damage, and vitamin K, which keeps bones strong. In addition, it contains antioxidants that help reduce the risk of cardiovascular diseases.
Benefits Digestive Health
Kiwis contain fiber, vitamin C, potassium, folate, and antioxidants. They’re great for digestion because they help prevent constipation, reduce gas, and improve bowel movements. Plus, they taste delicious!
When you eat kiwis, you absorb nutrients through your stomach lining. This means that kiwis are especially beneficial when you have indigestion or heartburn.
If you suffer from acid reflux, eating kiwis may be helpful. Eating them regularly can help keep your esophagus healthy and prevent damage to your throat.
The benefits of kiwis go beyond just helping your body digest food. Kiwis are also used to treat diarrhea, ulcers, and other gastrointestinal problems.
Healthy Skin
Kiwis contain high vitamin C levels, which promotes better skin health. Vitamin C is essential for collagen production, which keeps skin firm and elastic. Kiwis also help prevent wrinkles because they contain antioxidants called polyphenols.
The kiwi fruit is also rich in fiber, potassium, folate, and vitamins B6 and E. These nutrients support healthy digestion and metabolism, which keep skin looking younger and healthier.
Better Sleep
Kiwis contain melatonin, a hormone produced naturally by our bodies that promotes better sleep. Melatonin is found in many fruits and vegetables, including kiwis.
Melatonin is known to help us fall asleep faster, stay asleep longer, and wake up feeling refreshed. So eating foods rich in melatonin may be helpful for those who struggle to fall asleep at night or suffer from insomnia.
The benefits of melatonin include helping reduce stress, improving moods, reducing anxiety, and promoting healthy skin.
Reduce Blood Pressure
Kiwis contain many essential nutrients that help reduce blood pressure. They’re loaded with vitamin C, potassium, fiber, folate, magnesium, and antioxidants. These nutrients work together to lower blood pressure.
The kiwi fruit is a great dietary source of vitamin C, which lowers blood pressure by dilating (widening) the arteries. Vitamin C also increases nitric oxide production, which relaxes smooth muscle cells in the walls of the blood vessels. Nitric oxide causes the muscles to relax, allowing blood to flow through the artery at a slower rate. This reduces the workload on the heart and decreases blood pressure.
Potassium is another nutrient found in kiwis that works to lower blood pressure. Potassium is essential for maintaining fluid balance in the body. Fluid retention leads to water weight gain, which raises blood pressure. Eating foods rich in potassium helps prevent this problem.
Kidney Stone Prevention
The most important nutrient found in kiwis is citrate, which prevents calcium oxalate crystals from forming in your urine. Calcium oxalate crystals form when there’s too much acidity in your urine. This happens because your body produces too much uric acid during periods of stress, illness, or dehydration. Uric acid combines with dietary substances to create insoluble compounds called uroliths (stones).
When you eat kiwis regularly, you reduce the amount of these stones in your system. So, eating kiwis may be helpful in preventing kidney stones.
Better Eye Health
Kiwis contain lutein and zeaxanthin, two carotenoid compounds that protect eyesight. Lutein and zeaxathin are also believed to help fight macular degeneration, cataracts, and age-related vision loss.
Cancer Prevention
Kiwi fruit contains antioxidants which protect cells against free radicals. Antioxidants are nutrients that neutralize harmful substances called free radicals. Free radicals cause cell damage and contribute to aging and disease. Kiwi fruit contains high levels of vitamin C, beta-carotene, lutein, zeaxanthin and lycopene. These antioxidants work together to reduce inflammation and fight cancer.
Constipation Prevention
A wide range of foods have long been used to treat constipation. In recent times, there has been increasing interest in the use of natural products such as green kiwifruits, which are rich in vitamin C, actinidin and polyphenols, to prevent constipation.
Kiwifruit contains a large amount of dietary fibre, which can increase stool volume, soften stools and promote bowel movements. Studies have shown that eating green kiwifruit daily can help alleviate constipation.
Green kiwifruit contains a high level of vitamin C, which helps maintain good digestion and absorption of nutrients. Vitamin C plays an important role in breaking down protein into amino acids, which are essential for building muscle tissue, bones and connective tissues.
Actinidin, found in kiwifruit, helps break down proteins in our stomach and small intestine. This helps us digest food properly, absorb nutrients and produce energy.
Anti-inflammatory Effects
Kiwis also contain polyphenol compounds, like caffeic acid and chlorogenic acid, which exert anti-inflammatory effects in the gut and throughout the body Additionally, they are rich in vitamin C, a powerful antioxidant.
The kiwi fruit has a high concentration of soluble and insoluble fibers, vitamins, minerals, antioxidants, and phytonutrients. It contains a significant amount of vitamin K, folate, potassium, magnesium, copper, manganese, phosphorus, iron, calcium, zinc, niacin, riboflavin, thiamine, pantothenic acid, biotin, and B6.
Pregnancy
Kiwis are delicious fruit packed full of essential nutrients and antioxidants. They’re great for pregnant women because they contain folate (a B vitamin) and help prevent birth defects.
Folate is important during pregnancy because it helps maintain healthy blood cells and prevents neural tube defects, including spina bifida. Folic acid deficiency may lead to serious health problems in babies, including heart disease, mental retardation, seizures, and brain damage.
Bone Health
Kiwis contain vitamin K, which helps keep bones strong. They’re also rich in calcium, which strengthens bones.
Potential Risks in Consuming Kiwifruits
Eating too much kiwi can cause stomach upset, diarrhea, vomiting, and allergic reactions. In addition, some people may have a sensitivity to the fruit’s pollen or skin contact with it.
Kiwis contain oxalic acid which can damage the kidneys if consumed in large quantities. The amount needed to cause kidney damage varies from person to person.
Kiwi fruit has been linked to stomach ulcers, kidney stones, and other health issues. The high acidity level in kiwis may cause damage to your teeth. Kiwis also contain cyanide which could be fatal if consumed in large quantities.
In conclusion, kiwis are delicious fruits that are packed with nutrients like vitamin C, dietary fiber, potassium, and antioxidants. The bioactive compounds that are part of the kiwi fruits are beneficial to humans in many ways including maintaining healthy cells.
Not only does kiwifruit taste amazing, but it’s also a rich source of vitamins and minerals that help keep your immune system strong and your energy levels high. So next time you’re craving a snack, reach for a kiwi instead of another piece of candy and make kiwis part of your healthy diet.
Source: National Institute of Health, NIH