15 Nutrition and Health Benefits of Kiwi Fruit

The kiwifruit is also called Chinese gooseberry. It grows in northern China and exported to various countries. It is one of the healthiest foods in the world. During the beginning of the 20th century, it was exported to New Zealand for the first time. Although it is a berry, it was renamed kiwifruit as it shared some characteristics with the kiwi bird of New Zealand. Just like the kiwifruit, the kiwi bird is also brown, small and fuzzy. It is a nutrient-rich food. After knowing the nutrition and health benefits of kiwi fruit, you will surely add it to your diet.

Nutritional Value of Kiwi Fruit

The kiwifruit is loaded with Vitamin C. It has more Vitamin C than an orange. The fruit has a green flesh, embellished with tiny black seeds. You can add it to your regular salad for its appearance and flavor. It is a small fruit that weighs about 4 ounces and is 3 inches long. The green flesh of the fruit has a creamy consistency. It is tangy and sweet. Its taste will remind you of the taste of melons, strawberries, and bananas. The kiwifruit has a unique, sweet taste.

Apart from Vitamin C, the kiwifruit is rich in Vitamin K and Vitamin E. It also contains fiber, potassium, and folate. It contains essential minerals such as calcium, copper, iron, magnesium, manganese, and zinc. The kiwifruit also contains phytonutrients that are beneficial for your health. It is low in calories and high in nutrients. The health benefits of kiwifruit will compel you to incorporate it into your regular diet.

Health Benefits of Kiwi Fruit

1. Boosts immunity

One of the most common health benefits of kiwi fruit is that it boosts immunity. The fruit is rich in Vitamin C and several antioxidants that are beneficial for the immune system. It is also rich in Vitamin E which lowers cholesterol levels and boosts the immune system. When your immunity is strong, bacteria and viruses cannot attack you. Having kiwi fruit will ward off bacterial and viral diseases. As a result, you will stay healthy.

2. Improves digestion

The kiwifruit is a great source of dietary fiber. It improves digestion to a large extent. The kiwifruit can prevent colon cancer by removing toxins from the colon. It also prevents constipation, bloating, acidity, and other gastrointestinal disorders. Kiwi contains a protein-dissolving enzyme called actinidain. This enzyme facilitates digestion. It is similar to the bromelain enzyme in pineapple and papain enzyme in papaya.

3. Manages blood pressure

One of the most important health benefits of kiwifruit is that it manages blood pressure. Kiwi is rich in potassium which plays a vital role in protecting the body cells. It maintains the balance of electrolytes and body fluids. It manages blood pressure and controls heart rate by negating the harmful effects of sodium as it has low sodium content.

4. Protects against cardiovascular diseases

You must add kiwi fruit to your diet as it can keep your heart healthy. According to a recent study, people who had 2-3 kiwis regularly for a month had a healthy heart. Their blood clotting was reduced by 18% and triglycerides were reduced by 15%. If you have kiwi regularly, it will prevent the formation of deposits and plaques in the arterial walls. It will protect you against cardiovascular diseases and keep your heart healthy. This is one of the best health benefits of kiwi fruit.

5. Beneficial for diabetics

The kiwifruit is beneficial for patients with diabetes. It has a glycemic index of 4. Due to its low glycemic index, it cannot raise blood sugar. People with diabetes need to always maintain their blood sugar levels. Therefore, having kiwis is safe for them.

6. Prevents cancer

The kiwifruit has anti-cancer properties that can prevent cancer. The fruit contains carotenoids and flavonoids that exhibit the effects of antioxidants. The phytochemicals present in kiwi can protect your DNA from oxidative stress and free radical damage. They inhibit the growth of harmful cancerous cells by protecting DNA from damage.

7. Maintains alkaline balance

One of the unique health benefits of kiwifruit is that it maintains alkaline balance in the body. It is an alkaline fruit. The essential minerals present in kiwi can counter the effect of acidic foods that you have consumed. Therefore, it maintains the pH balance in the body. When the pH is balanced, your body stays healthy. You will have better physical energy and will be able to sleep well. You will also have lesser cold symptoms. It will also reduce osteoporosis and arthritis. Thus, having kiwi fruit regularly is great for your overall health.

8. Good for eye health

The kiwifruit is one of the best eye foods. It helps in increasing vision. Kiwi has high levels of zeaxanthin and lutein which are present in the human eye. Lutein is a natural chemical that prevents the development of cataracts and glaucoma. It also prevents macular degeneration in the elderly. Zeaxanthin is also a natural chemical that works along with lutein to keep the eyes healthy. According to a recent study, having 3 kiwi fruit regularly can reduce the chances of macular degeneration in the elderly by 36%.

9. Beneficial for pregnant women

The kiwifruit is recommended for pregnant women. As the fruit is rich in folic acid, it results in a healthy pregnancy.  If pregnant women consume kiwi regularly, they will be able to give birth to a healthy baby. The folic acid in kiwi prevents birth defects. Folate plays a significant role in pregnancy. It helps in the healthy development of blood cells of the baby in the woman’s womb. The amount of folate present in 4 peaches is equivalent to the amount of folate present in 1 kiwi fruit.

10. Treats impotence in men

The kiwifruit is effective in the treatment of male impotence. It contains arginine, the amino acid. Arginine can treat impotency because it facilitates vasodilation. It lowers blood pressure and increases blood flow to the penis. Kiwi also contains zinc that is known for enhancing testosterone levels in men.

11. Helps in weight loss

As kiwi has high fiber content, it facilitates weight loss. Its low glycemic index prevents the rush of insulin, unlike other fruits which have high sugar content. The kiwifruit prevents storage of fat. It also prevents cravings as it makes you feel full for a longer time. Therefore, it is extremely beneficial for shedding the excess fat. If you want to lose weight healthily, you should start having kiwi fruit regularly.

12. Prevents premature aging

One of the popular health benefits of kiwi fruit is that it has anti-aging properties. As the fruit contains powerful antioxidants, it can prevent premature aging. The antioxidants present in the fruit prevent free radical damage that accelerates the process of aging. The kiwifruit has a great combination of Vitamin E, Vitamin C, and lycopene. This combination can fight free radicals effectively and delay signs of aging such as fine lines and wrinkles. If you have kiwi fruit regularly, your skin will stay firm for a longer time. The kiwi fruit oil is used as one of the main ingredients in anti-aging products.

13. Protects skin from UV rays

Kiwifruit can protect your skin from the harmful UV rays of the sun. As kiwis are rich in Vitamin E, they can prevent skin degeneration and skin cancer. Apart from protecting the skin from UV rays, kiwi fruit can also heal cuts and abrasions. As the fruit is rich in Vitamin C, it can repair the skin.

14. Prevents hair loss

If you want to have luxuriant hair, you should incorporate kiwi fruit into your diet. Kiwi fruit is rich in Vitamin C which plays a vital role in collagen formation. Collagen prevents hair from breaking and splitting. As the fruit protects the body from free radical damage, it prevents stress that can lead to hair loss. The Vitamin E in kiwi fruit also improves hair growth.

15. Good for bone health

As kiwifruit is rich in Vitamin K, it is good for bone health. Vitamin K improves the absorption of calcium and decreases urinary excretion of the mineral. It also prevents bone-related disorders such as osteoporosis. The Vitamin C in kiwifruit is beneficial for the health of connective tissues. It keeps your bones, gums, and teeth healthy. Vitamin C is responsible for collagen formation that helps in maintaining the integrity of bone tissues.

Thus, you can see that there are plenty of health benefits of kiwi fruit. The exotic taste and vibrant green color of the fruit attract many people. But the uniqueness of kiwi fruit lies in its nutritional value and enormous health benefits. You can eat the fruit in its raw form or make a smoothie. People love adding this green fruit to their salads. If you want to retain the high Vitamin C content of kiwi fruit, do not cook it. Many people also take kiwifruit as a supplement. The supplements can be in a capsule, tablet, or powder form. They are made from kiwi extract.


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