Kiwifruit : Health Benefits

Health Benefit of Kiwi Fruit.

Health benefits of Kiwi

Kiwi Fruit:

Kiwis are small fruits that but that rich in plenty of vitamins, minerals, and powerful plant compounds. They are very sweet, that’s why all are like to eat and include high nutritious. In additional, these small fruits rich in few impressive health benefits.

Kiwis normally seems like in the mountains and hillsides of Southwest China. But now Kiwis are grown in many other areas including like New Zealand and USA. In New Zealand is a top producer of Kiwi fruit.

Isabel Fraser a schoolteacher she was person were first brought the kiwi fruit from China to New Zealand in 1904.

Kiwis were once known as Chinese Gooseberries in China. After arriving in New Zealand, they came to be known as Kiwi fruit. New Zealand fruit exporters gave the name “kiwi” after the flightless kiwi birds found only in New Zealand.

Kiwis are of 2 types. One in yellow-fleshed or golden and the other in green-fleshed. The difference between green-fleshed and yellow-fleshed kiwis is that green kiwis contain chlorophyll, which is why they appear green, while yellow kiwis do not.

Most varieties of kiwi should be peeled before you eat them. However, some people prefer to eat the skin of golden or yellow kiwi varieties because the skin is softer than the skin of green kiwi.

Nutrition’s in Kiwi Fruit :

These are the nutrients contained in 100 grams of green kiwi :

  • Calories: 64
  • Protein: 1 gram
  • Fiber: 3 grams
  • Vitamin C: 83% of the Daily Value (DV)
  • Vitamin E: 9% of the DV
  • Carbs: 14 grams
  • Fat: 0.44 grams
  • Vitamin K: 34% of the DV
  • Folate: 7% of the DV
  • Copper: 15% of the DV
  • Potassium: 4% of the DV
  • Magnesium: 4% of the DV

Health Benefits :

     1.Heart Health

Eating a diet rich in vegetables and fruits like kiwi is a great way to support heart health.

A study looked at the effects of eating kiwifruit, as well as apples, in 118 people with high blood pressure.

Compared to those who ate an apple a day, those who ate three kiwis a day for 8 weeks had lower blood pressure at the end of the intervention.

Smoking is one of the reason of heart disease.

People who smoke are more likely to develop plaque, and it can increase the risk of heart disease because platelets stick to the walls of blood vessels and form plaques. When this happens, it is a condition known as atherosclerosis. Kiwi consumption may therefore help prevent platelet aggregation and reduce the risk of atherosclerosis in this population.

Some studies suggest that eating kiwifruit can help lower total cholesterol and triglycerides, as well as increase HDL (good) cholesterol in heart protection.

    2.Helps to Good Digestive Health

Some studies suggest that Kiwi fruits contain one-third soluble and two-thirds insoluble fiber.

The soluble fibers in kiwis, they are beneficial to control blood sugar and heart health, and helps to support healthy gut bacteria, while the insoluble fibers in the fruit helps to keep bowel movements regular.

The fiber in kiwi fruit can hold water and swell more than other fibers like apple fiber and wheat bran. It helps to improve stool consistency and reduce the time it takes for food to pass through your digestive system.

    3. Rich in vitamin C

Kiwis are rich in vitamin C, its included nutrients helps to protect your cells from oxidative damage and plays many other important roles in the body.
Studies have shown that eating kiwi helps to reach optimal levels of vitamin C in the blood. Other older studies have found that daily consumption of kiwifruit is effective in increasing vitamin C levels in the body.

Neutrophils are white blood cells that helps to protect against pathogens and infections. People who habitually eat kiwi accumulate high concentrations of vitamin C, which protects these cells and supports their function.

    4.Excellent source of plant compounds

Kiwis are packed with antioxidant nutrients like vitamin C and vitamin E, kiwifruit is an excellent source of plant compounds with antioxidant and anti-inflammatory effects.

Its contain carotenoids, which have health-promoting properties, such as lutein, zeaxanthin, and beta-carotene.

Kiwis also contain polyphenol compounds such as caffeic acid and chlorogenic acid, which have anti-inflammatory effects in the gut and throughout the body.

Some research suggests that kiwis have a higher total antioxidant capacity than many popular fruits, including apples, grapes, and pears.

Some Risks involved in Kiwis

Regular consumption of kiwifruit is good for health, but it can cause allergies in some people.

Kiwis are rich in antioxidants, including actinidin, which is the major allergen of kiwis.

Symptoms of kiwi allergy:

  • Itchy throat
  • Swollen tongue
  • Difficulty swallowing
  • shortness of breath
  • stomach ache
  • vomiting