It also helps in boosting the immunity of the body against harmful pathogens. Sleep Inducer Having trouble sleeping? Good Source of Dietary Fiber This exotic fruit is loaded with dietary fiber , which helps in the prevention of numerous diseases. It also facilities weight loss and is often recommended to diabetics. Helps in Digestion Kiwi fruit contains an enzyme known as actinidain which is known for its protein dissolving properties, similar to that of papain in papaya.
This is the reason why it is commonly used as a meat tenderiser. Moreover, it helps in the digestion of proteins in the body and is also known to help patients suffering from irritable bowel syndrome.
Kiwi fruit benefits: Kiwi fruit contains an enzyme known as actinidain 5. Good Source of Folate It is not without reason that the Chinese valued kiwi for its medicinal properties. It is a good source of folate , which is said to be beneficial for pregnant women because it helps in the development of the foetus, making it healthy.
It is also considered to be good for growing children. Powerhouse of Vitamins and Minerals Kiwi fruit is loaded with vitamins and minerals such as Vitamins A, B6, B12, E, and potassium , calcium , iron and magnesium. These contribute collectively to the proper functioning of the body such as blood circulation through the vessels, fight stress , iron absorption for healthy bones and teeth, good vision, etc.
The high levels of potassium, mg per grams, help in maintaining blood pressure whereas magnesium helps in the nerve and muscle functions. Beautiful Skin Kiwi is alkaline in nature, which means it helps in countering the effects of acidic foods that we quite often consume. A healthy body is one which has a good pH balance, which helps in keeping you active, full of energy, and with a youthful skin.
The vitamins prevent in kiwi C and E are said to be great for the skin as they act as antioxidant, preventing skin degradation. Partially thanks to its antioxidants, there is some evidence from an older study that regular consumption of kiwi or kiwi extract reduces the likelihood of oxidative stress. Since oxidative DNA damage is strongly linked to colon cancer , regular kiwi consumption could lower your risk of colon cancer, too. Not only can kiwi fruits provide an extra boost to our immune system, they can also help us to manage our blood pressure.
A study found evidence that the bioactive substances in three kiwis a day can lower blood pressure more than one apple a day. Long term, this may also mean a lowered risk for conditions that can be caused by high blood pressure , like strokes or heart attacks. In addition to helping us manage our blood pressure, kiwis can actually reduce blood clotting. A study from the University of Oslo found that eating two to three kiwis a day significantly lowered the risk of blood clotting.
They were also found to reduce the amount of fat in the blood. Researchers said that these effects were similar to those of a daily dose of aspirin to improve heart health.
Macular degeneration is the leading cause of vision loss , and kiwis might help protect your eyes from it. One study found that by eating three servings of fruit a day, macular degeneration was decreased by 36 percent. Eating kiwi fruit is regarded as safe for most people. The main exception is for those who are allergic. Signs of a kiwi allergy include itchy throat, swollen tongue, trouble swallowing, vomiting, and hives.
In rare cases, kiwis could slow blood clotting, increasing bleeding. This could increase the severity of bleeding disorders. If you have a bleeding disorder or are about to have surgery, avoid eating kiwis. Kiwis can be eaten as they are or blended into a smoothie. It is best not to cook kiwi so it retains its vitamin C content. It can also be taken as a supplement. Supplements can be in powder, tablet, or capsule form, and are typically made from kiwi extract.
Eating one to three kiwis a day is enough for most people to get the boost of nutrients from the fruit. A daily dose of some kiwi powders is about 5. Follow the instructions on supplements you take, and ask your doctor before starting a new supplement regimen.
If you want to add more kiwi to your diet to reap its benefits, you can easily incorporate it into a number of recipes. Although this tropical fruit is small, its health benefits are mighty.
Here's everything you need to know about kiwis, including nutrition facts and how to eat it. Serving Size: 2 kiwis. Kiwi fruit is available fresh, frozen, or dried.
Fresh and frozen varieties are typically best, as dried kiwis are often laden with heavy amounts of added sugar. Regardless of variety, check the ingredients list on frozen or dried options to ensure the product is only from the fruit and nothing else. Although traditional kiwi fruit has green flesh, there are a few different types of equally delicious kiwi fruit varieties available. Although all types of kiwis are nutrient-dense, golden kiwi nutrition is pretty impressive.
Unlike green kiwis, Brondo says that you can bite into a golden kiwi just as you would an apple. When you eat the golden kiwi skin, you double the fiber content going from 2 to 4 grams per serving. Kiwi berries are another kiwi fruit variety that has been gaining popularity recently. These little kiwi fruits are about the size of a grape and have a smooth exterior, making them perfect to pop into your mouth for a quick snack just as you would grapes or blueberries.
They have a delicious flavor and are sold in clamshells like other berries.
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