Health Benefits of Kiwi
Kiwis are exceptionally high in vitamin C, kiwi provides over 80% of the average daily vitamin C needs which functions as a powerful antioxidant in the body, protecting cells against oxidative damage. Kiwi fruit is also involved in immune function and your body needs it to make collagen and neurotransmitters.
Additionally, kiwis contain potassium, copper, folate, vitamin K, and vitamin E, a fat-soluble nutrient that has antioxidant effects and plays an important role in immune health.
Kiwis are low in calories, fat, and protein and they’re a good source of fibre too.
Kiwi Fruit Benefits
May promote healthy skin and hair
Kiwi fruit is a wonderful source of Vitamin C, a vital antioxidant that can naturally stimulate collagen synthesis. The high vitamin C content can help keep your skin youthful-looking, firm and also promote strong strands.
High levels of free radicals in the body can damage DNA that can result in various types of cancer. Kiwis provide a range of antioxidants that help remove free radicals from the body thereby helping to prevent cancer.
May boost immunity
Most people link oranges with their high vitamin C content, but a serving of 2 small kiwis has even more vitamin C than a medium-size orange. The body cannot make vitamin C on its own, so it's important to get enough of this through food to protect the body from harmful pathogens.
Good Source of Folate
Kiwi is valued for its medicinal properties being a good source of folate, which is considered beneficial for pregnant women because it helps in the development of the foetus, making it healthy. It is also considered good for growing children.
Kiwis are a good source of fibre which is important for preventing constipation and keeping the bowel movement regular. Green kiwifruit specifically contains a natural digestive enzyme known as actinidin that can break down protein and improve function at both the intestinal and gastric levels.
Helps in managing asthma
Kiwi is a good source of vitamin C and antioxidants that have a beneficial effect on lung function. Vitamin C is found to reduce wheezing and other respiratory problems in asthma patients as the high vitamin C content in kiwi helps reduce inflammation caused by allergic reactions in the respiratory system and improves the function of the immune cells in the blood.
Support healthy weight loss
This low-calorie fruit full of nutrients is packed with filling fibre to help keep you satiated. Kiwis are also over 90% water which provides good hydration to the body.
May slow ageing and help prevent chronic diseases
As an antioxidant, the ample amount of vitamin C in kiwi fruit can help to fight free radicals in the body which not only supports healthy ageing but can also ward off or even delay the development of chronic diseases.
May benefit moms and babies
During early development, folate is very important to support the healthy growth of a baby's brain and spine. Kiwis, especially the gold variety, are a good source of folate and are a delicious and nutritious snack option.
May benefit heart health
Consuming a diet rich in vegetables and fruits like a kiwi is a good way to support heart health. Studies show that eating kiwis could help reduce heart disease risk, including high blood pressure.
Platelet hyperactivity could elevate the risk of heart disease because platelets can stick to blood vessel walls, forming plaques. When this happens, this condition is known as atherosclerosis.
People who smoke are at elevated risk of plaque buildup, so eating kiwis may help prevent platelet buildup and reduce the risk of atherosclerosis in this population.
Kiwi Fruit Health Risks
Some nutrients in kiwis may interact with the medications or cause other adverse effects.
Doctors often prescribe such medications for people with heart disease. Beta-blockers can cause potassium levels to rise in the blood, so people taking this type of medication should monitor their intake of potassium, kiwi being a rich source of it.
Consuming too much potassium can also be harmful to people whose kidneys are not functioning properly.
If the kidneys are unable to remove excess potassium from the blood, then life-threatening complications can arise.
People who are at risk of cardiovascular disease may take blood thinners, such as warfarin (Coumadin). Kiwi contains a notable amount of vitamin K, which can obstruct the action of blood thinners. Anyone who uses these drugs should ask a doctor before increasing their intake of foods that contain vitamin K.
Few people experience allergic reactions to kiwi. Anyone who develops rash, hives or swelling after eating kiwi should seek medical attention. A serious reaction can lead to anaphylaxis, which can be life-threatening.
Kiwis are a small fruit with a sweet taste and a magnificent nutrient profile. Not only they are packed with nutrients, like vitamins E and C, but they may also benefit the health of your heart and digestive system and help you boost your intake of protective plant compounds.
Kiwis are also easy to use in the kitchen and you can enjoy them in both sweet and savoury recipes.