Kiwi fruit is not often called a “superfood,” but it’s just a fruit full of essential vitamins and minerals and can have a really good effect on your health. These brown fuzzy fruits have a sweet, mildly tangy taste on the inside with green flesh that offers a unique flavor and tropical zing. Kiwi has a variety of nutrients including food, vitamin C, folate, magnesium, potassium, vitamins, vitamin E, and vitamin K. The skin and seeds are edible, though because of the sticky appearance many people choose to strip it off. Kiwis are a fast-growing fruit that is readily available in supermarkets throughout the year.
The fruit often comes with flesh in 50 different varieties, varying from custard-like gold to bright pink, each with a different flavor profile and use.
Kiwi fruit nutritional value
You may have learned the kiwi fruit is high in vitamin C but it has an amazing nutritional profile besides that. This low-calorie fruit (61 calories per 100 g) can provide various vital nutrients for your RDA.
Here’s 100 g of raw kiwi fruit nutritional profile:
*61 calories *0.5 g fat *15 g carbohydrates *3 mg sodium
*9 g sugar *3g dietary fiber *1.1g protein
Vitamin C, commonly known as ascorbic acid, is essential for body tissue growth and recovery, as well as for strengthening the immune system. Kiwis produce a decent amount of vitamin K, in comparison to vitamin C. Vitamin K is a vitamin that is fat-soluble and regulates blood clotting, metabolism, and calcium levels in the blood. The kiwi provides a remarkable amount of vitamin K at 40mcg in 1 cup since it is a seed.
Copper is a nutrient that uses iron to form red blood cells, supports healthy bones, nerves, and immune function, and helps absorb iron. Copper is a predominant mineral in kiwis, supplying 14 percent of your daily intake required. Kiwis also contain adequate quantities of folate, potassium and dietary fiber.
The health benefits of kiwi fruit
Take a look at why you should eat kiwi fruit and how it can affect your health:
• Kiwi stops the coagulation of blood –
Kiwis have been found to prevent blood clotting, and to manage blood pressure by reducing blood fat. It was found that this did not affect blood cholesterol levels negatively. Aspirin is generally the medication used for avoiding cardiovascular events. Aspirin, however, can cause GI tract inflammation and ulcers. Studies show that consuming 2 to 3 kiwi fruits a day can replace a daily aspirin for some time to help thin the blood and improve heart health.
• Kiwi can help you with asthma –
Asthma will make you weak. Some of the most common symptoms linked to this disorder are wheezing and breathlessness. The high amounts of vitamin C and antioxidants in kiwis will help control asthma symptoms, it has been reported. A study showed lung function increased in those who routinely eat kiwi.
• Kiwi Enhances Digestion –
Kiwi contains a good amount of dietary fiber which makes it useful for digestion improvement. Besides the material of fibers, kiwi also produces an enzyme, actinidine that can efficiently break down proteins in the intestine. It is advised to consume a kiwi after eating a large meal because it can help break down tough proteins from meat and fish which can often cause bloating. Also, kiwis have a mild laxative effect that can assist a slow digestive system.
• Helps control blood pressure –
Kiwis can help reduce high blood pressure and avoid heart attack and stroke diseases. A study showed that those who ate 3 kiwis a day for 8 weeks had a reduction in their blood pressure, both diastolic and systolic. Kiwis possess an antioxidant, lutein which may be the source of their ability to regulate blood pressure. Vitamin C in kiwis can also help to lower blood pressure.
• Helps immune function –
Vitamin C is essential for the cellular function and the defense of cells against exposure to free radicals in the body. It is essential for tissue growth and recovery, which offers immune system protection.
The high levels of vitamin C in kiwis will do wonders for the immune system. Eating kiwis will successfully fend off pneumonia, common cold, and flu when eaten daily, at 103 percent of your prescribed vitamin C content in 1 cup.
• Reduces damage to DNA –
Oxidative stress is the unbalance in your body between free radicals and antioxidants. Also, this process can induce DNA strand breakage. This can cause health issues, some of which can be difficult to detect or treat.
Kiwi fruit contains antioxidants capable of reducing oxidant stress. Research that examined the cells of people by injuring them with peroxide found that those who replaced with kiwi demonstrated the DNA’s enhanced ability to repair themselves after adding the peroxide. This suggests that kiwi will potentially help avoid long-term cancers and lifestyle disorders including colon cancer, which are closely linked to DNA disruption.
• Prevents Lack of Vision –
Kiwis may delay macular degeneration and, in the process, loss of vision. Kiwi includes lutein and zeaxanthin (or the “head vitamin”) Such two molecules have the same role as antioxidants and help to produce vitamin A, which is an essential nutrient for your skin. We also retain unnecessary light which can affect our retinas and shield the eye from cataracts and other eye diseases.
A healthy nervous system can have positive effects on your retina, which contains the highest concentration of nerves and is essentially the center of eye communication. Kiwis often provide a good amount of copper, an essential nutrient that strengthens the nervous system and thus promotes proper eye function.
• Battles Inflammation –
Bromelain is an antioxidant that can break down proteins and relieve inflammation present in kiwis, pineapple, and green papaya. Bromelain is introduced into the bloodstream after ingestion of the kiwi, where it breaks down inflammatory complexes. Furthermore, Kiwi has shown to reduce the arthritis-related inflammation and avoid it from contributing to other diseases such as heart disease and stroke.
High amounts of vitamin C can also reduce inflammation by battling free radicals that can cause the body to react to inflammation. Since Kiwis have a high vitamin C concentration, when consumed regularly, it can promote the healing of inflammation.
• Improves healthy skin –
Collagen is an essential nutrient supporting skin structure and strengthening bones. In kiwi, vitamin C is a key component of collagen synthesis in the body. Kiwi eating can help to support your skin structure and keep it hydrated and healthy.
Acne is an inflammation of the skin that can cause embarrassing pimples on the face and body. The anti-inflammatory properties and vitamin C in kiwis can be beneficial to those with acne and can significantly reduce pores sebum production. Only add the aloe vera blended kiwi extract to your skin and leave for best results overnight.
In addition to eating in fruit salads, smoothies and as a snack, kiwis are packed with vitamins, minerals, enzymes, antioxidants, and fiber. All these nutrients are essential to our health and our bodies ‘ optimum functioning. As opposed to orange, kiwis produce an extremely high amount of vitamin C. Because of this, kiwis are good for immune protection, controlling blood pressure and can even assist with diseases like asthma and macular degeneration. Kiwi includes bromelain, a specific enzyme that is capable of fighting inflammation and enhancing digestion. Kiwi is low in calories, high in fiber, and includes soluble protein enzymes and vitamin C, which ensures it can facilitate weight loss effectively.
When you wish to improve your cardiovascular and digestive wellbeing, consuming 1 or 2 kiwis is a great idea. Incorporate kiwis through a regular smoothie or small snack into your diet, and see how it positively impacts you.
Please contact a dietiano , licensed dietitian to get yourself a customized diet plan.