Kiwi fruit is a solid, slightly fuzzy fruit with a strawberry-cucumber flavour. The kiwifruit, originally from China, is now widely grown in New Zealand. Kiwi is a significant feature of many diets due to its distinct flavour and health advantages.
Kiwi Nutrition Facts
The following nutrients are found in one kiwi (75 g):
- Energy (calories): 43.5
- Carbohydrates: 10.5 g, including 6.74 g of sugar
- Fibre: 2.25 g
- Calcium : 26.2 mg
- Magnesium : 12 mg
- Phosphorus: 25.5 mg
- Potassium : 148 mg
- Copper : 101 mcg
- Vitamin C: 56 mg
- Folate : 19.5 mcg
- Beta carotene: 39 mcg
- Lutein & zeaxanthin : 91.5 mcg
- Vitamin E: 0.975 mg
- Vitamin K: 30.2 mg
Kiwi Fruit Health Benefits
The high quantities of minerals and phytochemicals in kiwifruit provide the majority of its benefits. The following are some of the benefits of eating this fruit:
Boost Your Skin's Health
Collagen is an important aspect of skin health since it is a vital participant in skin strength and suppleness. Vitamin C, which promotes collagen production and contributes to good skin, is abundant in kiwifruit. The fruit's vitamin E nourishes the skin from the inside out, keeping it soft and supple.
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A Powerful Antioxidant Source
Many compounds present in kiwifruit are strong antioxidants. The high levels of vitamin C, lutein, and zeaxanthin in kiwis assist to protect your body from free radicals that cause chronic diseases including heart disease and cancer.
Maintain a Healthy Blood Sugar Level
The fibre ingredient "chitin" found in kiwis decreases the pace at which sugar enters the bloodstream. This reduces blood sugar spikes, which can cause insulin resistance, metabolic syndrome, diabetes, and heart disease.
Weight Loss Promotion
Because of its high fibre content, kiwi is an excellent weight-loss snack. In addition, kiwifruit is low in calories and high in water, both of which contribute to a feeling of fullness. Consuming this fruit in between meals will help you stay full and reduce late-night snacking, which can lead to weight gain.
Improved Sleep Quality
Kiwifruit can aid sleep by calming the nervous system and relaxing muscles due to its high magnesium content. Magnesium deficiency has been related to insomnia, so try to include a couple slices of this delicious fruit in your diet for some pleasant dreams.
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Cardiovascular Health
Kiwifruit fibre may help to enhance heart health by reducing total cholesterol and increasing the ratio of bad LDL cholesterol to healthy HDL cholesterol. This fruit is high in potassium, which helps to reduce the risk of stroke. It's also high in magnesium, which helps to lower blood pressure by relaxing blood vessels.
High Blood Pressure (HBP)
The blood pressure-lowering properties of kiwifruit are beneficial to the majority of people. Fruit-eating has been linked to lower blood pressure in studies. Kiwi is also high in potassium, which helps to lower blood pressure by counteracting sodium's effects.
Kidney Function
The kidneys benefit from kiwi because it balances pH levels and reduces kidney-damaging acids. This fruit can also assist improve fluid consumption, which can help with illnesses like diabetes and urinary tract infections that cause frequent urination (UTIs).
Preventing Cancer
Consuming kiwi on a regular basis may reduce your risk of developing some malignancies. The fruit is high in antioxidants, which can help combat cell damage caused by free radicals, lowering the risk of cancer and other diseases. Lutein, found in kiwifruit, has been associated with a lower risk of cancer due to its capacity to protect cell membranes from DNA damage.
In addition to its numerous health benefits, kiwifruit can be used as a natural cure for a variety of ailments.
Relief from Inflammation
Vitamin C, present in kiwi fruit, has anti-inflammatory qualities that have been shown to help reduce arthritic symptoms. To reduce inflammation and pain, eat a couple slices of this fruit.
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Relieves Heartburn
Kiwifruit reduces acid reflux symptoms by lowering stomach acid production while increasing mucus formation in the stomach. The fibre in this fruit helps aid digestion and avoid heartburn. Kiwi also includes potassium, which helps the body balance electrolytes and reduces heartburn symptoms.
The Health of the Bones
Kiwi is high in vitamin C and manganese, both of which are beneficial to bone health. Vitamin C strengthens collagen and promotes healing after bone damage, lowering the chance of fracture. Manganese is required for the production of healthy bones. Both nutrients are found in a single tasty snack: kiwis.
What Is The Best Way To Pick A Kiwi Fruit?
When choosing a kiwifruit, choose one that is plump and has firm skin; avoid ones that are withered or have dents or bruises. Before cutting and eating, keep kiwifruit in the refrigerator for up to two weeks. However, because exposing the fruit to oxygen accelerates decomposition, it is best consumed as soon as possible after purchase.
Side Effects of Kiwi
Although most major health organisations regard kiwi to be harmless, there are a few mild adverse effects to be aware of.
Beta-Blockers and Their Interaction
If you take beta-blocker medicines for high blood pressure, you should avoid eating this fruit or reduce your dosage if you eat kiwi at the same time. Because beta-blockers lower blood pressure and slow heart rate, adding kiwi to the mix could have a detrimental effect.
Potassium levels in the blood can rise as a result of these medicines, which might lead to potentially serious heart rhythm irregularities.
Warfarin and Its Interactions
Because kiwifruit interacts with the anticoagulant (blood-thinning) drug warfarin and intensifies its effects, persons on this medication should avoid it. Some people, however, may be able to consume kiwi without having any detrimental consequences.
If you're on warfarin and want to add kiwi to your diet, talk to your doctor first because you might need to change your dosage.
Diuretics and Interactions
Because kiwi is a natural source of potassium, it should be avoided by persons using diuretics, which act by eliminating excess potassium from the body. Kiwifruit can induce a severe increase in the effects of these drugs, as well as a drop in potassium levels, which may already be low due to the diuretic prescription.
Advantages of Kiwifruit
Reaction Allergic
People who are allergic to latex may also experience allergic responses to the fruit.
Consult your doctor if you suffer tingling or numbness in your mouth after eating kiwi. This could be an early symptom of exposure to harmful alkaloids present in plants such as silverleaf nightshade (Solanum elaeagnifolium) or box elder (Acer negundo).
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More Suggestions
Kiwi is a year-round favourite fruit. Eat organic types that haven't been sprayed with pesticides or chemicals to get the most nutritional value.
This fruit comes in a variety of forms, including fresh, dried, and juiced. Kiwi also goes well with green tea and mint, which can assist to mask odours on the breath.