Prepared by,

Emrana Perveen

 Kiwi fruit: 9 Amazing health benefits of Kiwi fruit

Kiwi fruits are considered a “superfood”, Reality it is a fruit that is full of important vitamins and minerals and can have a very positive effect of our  health.

The inside of this brown fuzzy fruit has a sweet and slightly palatable flavor with green flesh that lends a distinctive flavor and tropical zinc.

Kiwi contains a full range of:

• ·         Fiber,
• ·            Vitamin C,
• ·          Folate,
• ·          Copper,
• ·          Potassium,
• ·          Antioxidants,
• ·         Vitamin E and
• ·         Vitamin K.

The kiwi is a hard-growing fruit and is readily available in supermarkets all year round. They are born in New Zealand from November to May and June to October in California.

The custard also comes with 50 different types of fruit, ranging from golden to bright pink, with each flavor profile and use.

 

Table of Contents:

1. The nutritional value of Ki kiwi fruit

2. fruit health benefits

3. and weight loss benefits

4. Summary

5. The nutritional value of kiwi fruit

You may have heard that kiwi fruit is high in vitamin C but it also has an incredible nutritional profile. This low calorie fruit (61 calories per 100 grams) can provide many important nutrients to your RDA.

Here is the nutritional profile of 100 grams of raw kiwi:

1. ·         61 calories
2. ·         0.5 grams of fat
3. ·         Mg 3 mg sodium
4. ·         G 15 grams of carbohydrates
5. ·          9 grams of sugar
6. ·          3G dietary fiber
7. ·         1.1g protein

 

1. Vitamin C

Vitamin C is also known as ascorbic acid. It  is responsible for supporting the growth and repair of body tissues as well as the immune system. In addition to vitamin C, kiwis are rich in vitamin K. Vitamin K is a fat-soluble vitamin that regulates blood clotting, metabolism, and blood calcium levels. Considering it as a fruit, kiwi contains an impressive amount at 40mcg per 1 cup.

2. Vitamin K

Vitamin k is a nutrient that works with iron to form red blood cells, supports healthy bones, nerves, and immune function, and aids in iron absorption. Copper kiwis are a common nutrient and provide 14% of your recommended daily intake. Kiwis contain reasonable amounts of folate, potassium , and dietary fiber.

Kiwi fruit health benefits;

Here's why you should eat kiwi fruit and how it can affect your health:

1. Kiwi prevents blood clots

Kiwis have been shown to manage blood pressure by preventing blood clots and reducing the amount of fat in the blood. It has been found that this happens without negatively affecting blood cholesterol levels. Aspirin is the most commonly prescribed medication to prevent cardiovascular events. However, aspirin can cause inflammation and ulcers in the GI tract. Studies show that eating 2 to 3 kiwi fruits a day can replace daily aspirin to thin a bloodstream and improve heart health over time.

2. Kiwi can help with Asthma

Asthma can be reduced. Some common symptoms of this condition are sores and shortness of breath. It has been found that kiwis are rich in vitamin C and antioxidants that help control asthma symptoms. A study has shown that eating regular kiwi improved lung function among them

3. Kiwi improves digestion

Kiwi contains a lot of dietary fiber which makes it effective for improving digestion. In addition to the fiber component, kiwi contains an enzyme, actinide, which can effectively break down intestinal proteins. After eating a large meal, it is advisable to eat kiwi because it helps to break down the tough proteins of meat and fish which can often cause bloating. Kiwi also has a mild laxative effect that can help in slow digestion.

4. Helps to control blood pressure and weight loss benefits

Kiwis can help reduce high blood pressure and prevent diseases such as heart attacks and strokes. One study found that those who ate 3 kiwis per day for 8 weeks had lower diastolic and systolic blood pressure. Kiwis contain an antioxidant, lutein, which can cause its ability to regulate blood pressure. Vitamin C in kiwis can also play a role in lowering blood pressure.

 

If you want to lose weight, kiwis are one of the best fruits to eat. They are high in water, low in calories and high in fiber. This makes them perfect for breakfast or as part of a breakfast smoothie.

Plenty of vitamin C in kiwis is the key to weight loss. Vitamin C helps control blood pressure, regulates cholesterol levels, supports intestinal health and supports immune function. It also plays an important role in fat metabolism. These are all important factors when starting a weight loss journey.

Kiwi has a lower GI, which means the sugar in the fruit is released more slowly. Because of this, kiwis can help control blood sugar levels and reduce uneven blood sugar spikes.

Diets high in dietary fiber promote weight loss by increasing the feeling of fullness and supporting the digestive system.

Kiwis contain both soluble fiber and soluble fiber. Insoluble fiber (contained in seeds) provides digestion and stimulates the passage of feces through the digestive tract. Soluble fiber is a gel-like a substance that traps bile acids and lowers blood cholesterol levels.

Both of these types of fiber help with the health of the digestive system and help prevent overeating when going on a diet.

 

5. Supports immune function

Vitamin C is important for cellular function and protecting cells from free radical damage in the body. The high concentration of vitamin C in kiwis can work wonders for the immune system. At 103% of your recommended value of 1 cup of vitamin C, regular consumption of kiwis effectively stops infections, colds, and flu.

6. Reduces DNA damage

Oxidative stress is also caused strand dissociation of DNA. This can lead to health problems, some of which are difficult to detect or treat.

Kiwi fruit contains antioxidants that can reduce the oxidative stress of humanity. A study that tested human cells for damage by peroxide showed that those who supplemented with kiwi showed an improved ability to recover after DNA.

7. Prevents vision loss

Kiwis can prevent macular degeneration and eventual vision loss. Kiwi contains xanthine and lutein (or "I vitamin"). These two compounds perform the same effect of antioxidants as well as help to make vitamin A, a nutrient needed for your eyes. They also absorb excess light which can damage our retinas and cause cataracts and other Can protect against eye-related diseases.

A healthy nervous system can have a positive effect on your retina which contains the maximum density of nerves and it is basically the center of eye contact. Kiwis also contain plenty of copper, an essential nutrient that supports the nervous system and therefore supports the healthy functioning of the eyes.

8. Fighting inflammation

Bromelain is an enzyme found in kiwi, pineapple and green papaya that breaks down proteins and can cure inflammation After eating kiwi, bromelain is released into the bloodstream where it breaks down inflammatory complications. Kiwi has also been shown to reduce inflammation related to arthritis and prevent it from leading to other diseases such as heart disease and stroke.

High amounts of vitamin C can control inflammation by fighting against free radicals that can cause inflammatory reactions in the body. Since kiwis have a high concentration of vitamin C, it can promote inflammation after regular consumption.

9. Improves skin health

Collagen is an essential nutrient that supports skin structure and strengthens bones. Vitamin C in kiwi is a key component of collagen synthesis in the body. Eating kiwi helps to support the structure of your skin and keep it hydrated and healthy.

Acne can be an inflammation of the skin and cause embarrassing pimples on the face and body. Anti-inflammatory properties of anti-kiwis and vitamin C can be helpful in dealing with acne and greatly reduce the production of sebum in the pores. Apply the kiwi extract mixed with aloe vera on your skin and leave overnight for the best results.

Summary

Kiwis are not only delicious to eat as fruit salads, smoothies, and as a snack; they also contain vitamins, minerals, enzymes, antioxidants and fiber. All these nutrients are essential for our health and the optimal functioning of our body. Kiwis have a much higher amount of vitamin C than oranges. For this reason, kiwis are effective for immunity, blood pressure control and can also help with diseases such as asthma and macular degeneration. Kiwi contains bromelain, a special enzyme that can fight inflammation and improve digestion in the body. Kiwi is low in calories, high in fiber, and contains protein-digesting enzymes and vitamin C, which means it can effectively promote weight loss.

(all information collected study by google and picture credit pixabay)