Kiwi is loaded with innumerable health benefits. The vibrant green coloured slices of the fruit is a wonder fruit. It helps in digestion, manage blood pressure, provides protection from DNA damage, boosts immunity strength, supports weight loss, improves digestive health , helps to clear out toxins, helps to battle against diseases, beneficial for diabetes patients, protects against macular degeneration, creates alkaline balance ,prevents constipation, reduction in formation of kidney stones, acts as sleep inducer, eliminates free radicals, helps in maintaining blood pressure, beneficial for pregnant woman.
Kiwi resembles a small furry egg. Though kiwi is plain in appearance but it has a brilliant emerald green colour flesh beneath its fuzzy brown surface with an exotic taste. The brilliant pale green flesh is speckled with a ring of tiny edible black seeds. It has a tangy (sweet and tart) flavour. It is a highly refreshing fruit. The most common type of kiwi in the markets is the green Hayward kiwi. Another is a golden kiwi. The gold kiwis have bronze skin and a pointed cap at one end. The flavour of green kiwi is sometimes described as a mixture of strawberry, banana and pineapple. The gold kiwi has yellow flesh which is less tart than green kiwi and has a tropical flavour.
Kiwis are a nutritional power house. This little fruit is an amazing powerfood. Kiwi fruit is a low calorie fruit. It has low fat content. A medium size kiwi fruit provides 42 calories and about 0.4 grams fat. It is a rich source of vitamins and dietary fiber. The Kiwifruit has a higher Vitamin C content per ounce than most other fruits. It contains Vitamins such as Vitamin A, Vitamin C , Vitamin K, Vitamin E , folates. The fruit contains copper, choline, magnesium , iron, manganese, chloride and phosphorus. It has a low to moderate glycemic index. It also contains carotenoids such as lutein, zeaxanthin and beta carotene.
The potassium content in kiwis supports heart health. Increase in potassium intake with simultaneous decrease in sodium helps to reduce cardiovascular disease. Potassium is known to aid in blood thinning and clot removal process. Kiwi has a polyphenol antioxidant known as quercetin which help to reduce the risk of heart disease.
Due to high potassium content, kiwifruits can help to reduce high blood pressure.
A study conducted by Collins, Horska ,Hotten depicted that this fruit has a very unique combination of antioxidants which helps to protect the cell DNA from oxidative damage. Flavenoids and phytonutrients in this excellent fruit are responsible for DNA protection.
Kiwi has a low glycemic index and high fiber content which implies that it will prevent the body to respond by storing fat.
The fiber content of the fruit helps to bind and move the toxins from our intestinal tract.
Consuming kiwis assists to reduce the potential of blood clotting and also reduce triglycerides by 15 percent as it contains anti-clotting benefits.
Kiwi has a high level of lutein and zeaxanthin which are natural chemicals present in human eyes. As a consequence it provides protection against eye problems. Kiwi also contains Vitamin A which is beneficial for eye health.
Kiwi is a rich source of Vitamin C that benefits us by scavenging the free radicals which damage our cells and can lead to skin cancer. It also prevents colon cancer. The flesh of this fruit contains soluble fiber which promote the growth of good bacteria in colon reducing colon cancer.
The glycemic index of kiwi is extremely low which prevents instant rise in blood sugar levels. Kiwi also contains inositol, which is an enzyme that helps to keep the blood sugar level in control.
this fruit is high in Vitamin K and Calcium content which are essential for bone health. They also help to reduce bone injuries and fights against osteoporosis.
Kiwis can be used to prepare smoothies. It can be used as toppings on pavlovas. Kiwis work wonder for skin. Face mask can be prepared using kiwi which rejuvenates skin, fights acne, prevents sun damage, have anti-aging properties, promotes fairness, lighten dark circles, smoothes wrinkles. It also fights hairloss , prevents premature greying , promotes collagen growth on scalp if used as hair pack. Serves as a colourful garnish for a variety of dishes.
Though kiwi is known for its unique taste and is favourite with most of the people of all age group yet it can give rise to some side effects if taken in large quantities. Many people who have consumed kiwis in large quantities have reported cross-sensitization and different types of allergies. Kiwis can also lead to swelling. Too much of kiwi consumption can cause Anaphylaxis in human. Rash, asthma, hives and local mouth irritation have also been reported. Skin disorder such as dermatitis can also develop. Overeating of this fruits can cause acute pancreatitis. It can cause vomiting, nausea, and diarrhoea. As this fruit has anti-fungal properties , when taken with other anti-fungal medicines it can lead to addictive effects. It enhances the chances of bleeding if taken with certain specific drugs. Kiwi can also lead to synergistic effect on the levels of serotonin. Kiwi might slow down blood clotting process and make bleeding disorders worse. Kiwi is safe for pregnant and breast feeding women when taken in food amounts. The appropriate dosage of kiwi depends on the feeder’s age and health conditions. Yet there is no enough scientific information for determination of appropriate range of doses of kiwi.
Kiwi (which is a berry) is a tropical fruit produced by a deciduous, woody, twinning vine reaching thirty feet or nine meters. Native to China this fruit was originally known as Yang Tao. In 1960 they were renamed as Chinese Gooseberry. They were brought to New Zealand in the early Twenteith century where it was renamed as kiwi after their national bird kiwi. It is preferably grown in sites shielded from low winter and early spring. Soil must be well drained, fertile, moist , friable loamy soil. Soil pH should range between 5.0 to 6.5. The kiwi fruit grows naturally at all altitudes between 2000 -6500 feet.
1. High Source of Vitamin C
If you thought that lemons and oranges were the highest sources of Vitamin C, then think again! According to the nutritional break-up of kiwi fruit, per 100 grams contain 154 percentage of Vitamin C, which is almost twice that of lemons and oranges. Vitamin C acts as powerful antioxidant, eliminating free radicals that could cause inflammation or cancer. It also helps in boosting the immunity of the body against harmful pathogens.
2. Sleep Inducer
Having trouble sleeping? According to a research done by Taipei Medical University, “Numerous studies have revealed that kiwi fruit contains many medicinally useful compounds, among which antioxidants and serotonin may be beneficial in the treatment of sleep disorders.” It is said that having two kiwi fruits one hour before bedtime can help immensely in inducing sleep.
3. Good Source of Dietary Fiber
Health benefits of kiwifruit
What fruit provides 273% of the daily recommended amount of vitamin c in every one-cup serving – five times that of an orange, and is a natural immune booster that staves off colds and flu? it's kiwifruit, of course! its vitamin k amount is impressive, too – best known for its role in helping blood clot, or coagulation, properly and providing an 89% daily value.
Kiwifruits contain good amounts of vitamin a (great for skin, bone, and tooth development, and protected vision, including protection against macular degeneration), and vitamin e (twice the amount found in avocados, with nearly half the calories), along with potassium to balance the body's electrolytes and limiting hypertension and high blood pressure. The copper in kiwifruit is especially good for children, supporting healthy development in infants, especially in the areas of bone growth and brain development, and also for the formation of healthy red blood cells and building immunity against disease.
Kiwifruit is also one of the few foods rich in vitamin b6, which supports the immune system. B6 is particularly important for healthy fetuses and pregnant or breastfeeding women. The folate in kiwifruit protects against birth defects, heart disease, and cancer; healthy amounts of fiber keep the system running smoothly, reducing the risk of diverticulitis and carcinogens in the body. Finally, the antioxidant power in kiwifruits delivers similar effects when it comes to neutralizing free radicals that can damage cells and cause inflammation and cancer.
However, consume kiwifruit in moderation because it contains fructose, which may be harmful to your health in excessive amounts.
1. High source of vitamin c
If you thought that lemons and oranges were the highest sources of vitamin c, then think again! according to the nutritional break-up of kiwi fruit, per 100 grams contain 154 percentage of vitamin c, which is almost twice that of lemons and oranges. Vitamin c acts as powerful antioxidant, eliminating free radicals that could cause inflammation or cancer. It also helps in boosting the immunity of the body against harmful pathogens.
2. Sleep inducer
Having trouble sleeping? according to a research done by taipei medical university, “numerous studies have revealed that kiwi fruit contains many medicinally useful compounds, among which antioxidants and serotonin may be beneficial in the treatment of sleep disorders.” it is said that having two kiwi fruits one hour before bedtime can help immensely in inducing sleep.
3. Good source of dietary fiber
his exotic fruit is loaded with dietary fiber, which helps in the prevention of numerous diseases. According to a study done by the university of leeds, “increasing consumption of fibre-rich foods can lower risks of both cardiovascular disease (cvd) and coronary heart disease (chd).” according to researchers at the university of massachusetts medical school, high fiber foods keep one full for longer and control metabolic markers like blood pressure, cholesterol and blood sugar. It also facilities weight loss and is often recommended to diabetics.
4. Helps in digestion
Kiwi fruit contains an enzyme known as actinidain which is known for its protein dissolving properties, similar to that of papain in papaya. This is the reason why it is commonly used as a meat tenderiser. Moreover, it helps in the digestion of proteins in the body and is also known to help patients suffering from irritable bowel syndrome.
5. Good source of folate
It is not without reason that the chinese valued kiwi for its medicinal properties. It is a good source of vitamin b6, also known as folate, which is said to be beneficial for pregnant women because it helps in the development of the foetus, making it healthy. It is also considered to be good for growing children.
6. Powerhouse of vitamins and minerals
Kiwi fruit is loaded with vitamins and minerals such as vitamins a, b6, b12, e, and potassium, calcium, iron and magnesium. These contribute collectively to the proper functioning of the body such as blood circulation through the vessels, fight stress, iron absorption for healthy bones and teeth, good vision, etc. The high levels of potassium, 312 mg per 100 grams, help in maintaining blood pressure whereas magnesium helps in the nerve and muscle functions.
7. Beautiful skin
Kiwi is alkaline in nature, which means it helps in countering the effects of acidic foods that we quite often consume. A healthy body is one which has a good ph balance, which helps in keeping you active, full of energy, and with a youthful skin. The vitamins prevent in kiwi (c and e) are said to be great for the skin as they act as antioxidant, preventing skin degradation. Take a few slices and apply them on your skin for good results.