Kiwi- 12 Amazing Health Benefits

Health benefits of kiwi fruit include improved digestive and cardiovascular health and it helps in the treatment of cancer, insomnia, macular degeneration, and diabetes. Flavonoids-rich kiwi is beneficial during pregnancy, contributes in keeping the skin healthy and promotes the absorption of iron in the body. Anti-microbial properties of kiwi guard against a range of pathogens and strengthen the immune defense of the body.

What Is Kiwi?

Kiwi is an oval-shaped, dull brown colored fruit with a fuzzy texture. The inside pulp is a vivid and bright green flesh with a radiant pattern of lighter-colored spikes, freckled with a few tiny, edible black seeds. Kiwi fruit has a unique and refreshing flavor with a soft and just about creamy texture.

Nutritional Value of Kiwi

The small kiwi fruit stores a treasure of nutritional surprises. It is an excellent source of vitamin C (ascorbic acid), vitamin A, folate, vitamin E (alpha-tocopherol) and vitamin K (phylloquinone) are also present in good amounts. The mineral wealth of kiwi includes a tremendous quantity of potassium along with other minerals such as calcium, magnesium, and phosphorous. All these vital nutrients in the fruit come with an added bonus of dietary fiber.

Health Benefits of Kiwi

The growing global popularity of the kiwifruit is due to an amazing blend of its unique appearance, flavor and nutritional assets.

Antioxidant Properties

Kiwi offers an impressive amount of vitamin C along with other phenolic components and carotenoids which promote good health. Due to the presence of nourishing phytochemicals, kiwi has the ability to protect the DNA from the oxidative damage caused by the free radicals thereby, reducing the risk of development of associated inflammations and diseases.

Improves Cardiovascular 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. Kiwi exerts inhibitory activities which aid in the reduction of triglycerides in the blood and consumption of a couple of kiwis on a daily basis helps in reducing the risk of blood clotting. Kiwi also prevents the risk of thromboembolic and cardiac disorders like atherosclerosis.

Induces Better Sleep

It is a source of serotonin which helps to promote better sleep. It may also help in improving the sleep onset and reduce the waking time after the onset and hence provides relief from the sleep disturbances. The fruit contains good amounts of flavonoids such as quercetin, rutin, and few others, which modulates the sleep inducing receptors and is 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.

Improves Iron Absorption

An amazing benefit of kiwi is its ability to facilitate the absorption of iron in the body. A richness of vitamin C and other phytochemicals such as lutein and zeaxanthin in the fruit help in improving iron status in the body and prevents iron deficiency disorders.

Macular Degeneration

Kiwi is the fruit for the eye and it contributes beneficially towards the eye health. As already stated, it is a good source of phytochemicals lutein and zeaxanthin which are critical components residing in the human eye. These helpful components along with vitamin A protect the eyes from cataracts, age-related macular degeneration, and other vision-destroying disorders.

Aids in Digestion

Kiwi may prove valuable for maintaining a healthy digestive system. It is a delicious source of fiber which promotes digestion and 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 them soft. A study conducted on Kiwi has revealed that it stores a good amount of proteolytic enzyme which improves the digestion of proteins and facilitates smooth traffic through the digestive system. Polysaccharides present in the fruit help to stimulate the probiotic bacteria in the colon. Kiwi extracts promote the growth of lactic acid and inhibit the development of Escherichia Coli bacteria and aids in sustaining digestive health.

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 the 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.

Skin Care

Kiwifruit helps to maintain healthy and smooth skin attributing to its significant contribution in the process of collagen synthesis. It contains a generous amount of vitamin C, may be more than oranges which help to keep the skin firm and expedite healing of cuts and abrasions. Vitamin E present in kiwi assists in reducing the fine lines and appearance of wrinkles. Vitamin E also helps in reducing the harmful effects of ultraviolet radiation on the skin. Antioxidants present in the fruit work as a perfect anti-aging agent, prevent the skin from early degeneration and keep it rejuvenated.

Prevents Cancer

Kiwi fruit has been traditionally trusted in the Chinese folk medicine for their effectiveness in healing various types of cancers such as liver cancer, breast cancer, stomach cancer and lung cancer. Extracts of the kiwi fruit inhibit the proliferation of cancerous cells and protect endogenous DNA damage. The fruit works against cancer by being cytotoxic to malignant cancer cells without affecting the normal, healthy cells. The plethora of antioxidants, carotenoids, vitamins along with fiber contributes beneficially to the effectiveness of kiwi in the prevention or healing of cancers. Catechin, a phytochemical present in kiwi helps in reducing the toxicity of anticancer agents by stimulating the bone marrow proliferation.

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Boosts Immunity

Kiwi contributes favorably to the regulation of the innate and adaptive immune system which is very critical for the healthy functioning of the body. Consumption of kiwi fruit helps in fighting seasonal infections and other ailments attributing its anti-microbial and anti-fungal action. Extracts from kiwi have shown to have a beneficial effect against various pathogens. Kiwi fruit helps in reducing the symptoms of cold and flu and other upper respiratory tract infections. It also exerts anti-inflammatory effects and exhibits the activity of pro-inflammatory cytokines.

Controls Diabetes

Kiwi has a low glycemic index which makes it suitable for the individuals with diabetes. A study conducted on kiwi extracts demonstrated that the consumption of the fruit helps in the regulation of diabetes.

Culinary Usage

Owing to its characteristic looks and refreshing taste, kiwifruit can bring an amazing tropical style to your fruit salad dish. Nutrient-dense kiwi can be used as a functional ingredient to prepare bakery products with enhanced health factor. It contains a tenderizing enzyme papain which is useful in breaking down the fibrous tissues of tough meats. However, for this reason, kiwi does not gel well with the gelatin-based products. Papain enzyme is known to have a curdling effect on the milk. In case, you intend to use kiwi in the dairy or gelatin based products, cook the kiwifruit for a while to neutralize the enzyme.

How to Select and Store?

Pick up kiwis which are soft and firm and avoid those with bruises or damp spots. Ripe kiwi would yield with a gentle pressure. The fruit that does not yield to a slight pressure indicates the rawness of the fruit and is not ready for its sweet taste as well as a complete nutrient factor. They can be ripened by keeping at room temperature away from heat or sunlight for a couple of days or placing them with an apple or banana in a paper bag to speed up the ripening. Ripe kiwi can be stored in the refrigerator for a few weeks.

Word of Caution

Kiwi is a nutritious fruit, however; it can cause allergic reactions in susceptible individuals. These allergic reactions may vary from mild, localized oral allergy to fatal conditions such as anaphylaxis which may lead to death depending upon the sensitivity. Several studies have validated the presence of significant allergens in the kiwifruit which can cause severe reactions predominantly in the young children.

Oxalates: Kiwi is a source of oxalate crystals. Excessive consumption of oxalate-rich foods like kiwi can pose a threat to the development of calcium oxalate kidney stones in some individuals. Excess-intake of oxalates may also interfere with the absorption of certain nutrients including calcium and magnesium in the body.

In case of any allergic reaction, it is always advisable to consider immediate medical opinion to avoid any fatal circumstances.

Summary

Kiwi is a delicious, nutrient-packed and one of the popular fruit which not only satisfies the taste buds but also encourages good health. It contains a cysteine-rich peptide which may prove valuable in the treatment of cystic fibrosis. Across populations, kiwi is used in the preparation of antimicrobial products to reduce the development of resistance towards the conventional medications for fungal and bacterial infectivity. The fruit has natural blood thinning qualities without any side effects like aspirin. Attributing to its anti-inflammatory properties, it is also valuable in rheumatoid arthritis. Include this fruit in your diet to bring a nutritionally dramatic flair in your health.

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