Diet is what makes the body and soul of a human being. If strategized properly, it can help people in achieving their goals like weight management, bodybuilding, or maintaining a healthy lifestyle. A healthy diet is mandatory because of its cumulative benefits to our bodies. A balanced diet helps in maintaining a healthy physical, mental, and social lifestyle. This is why one should never underestimate the essence of eating a healthy diet.
Kiwi fruit, also called “Chinese Gooseberry,” offers a plethora of health benefits. Native to China, this fruit is rich in meeting the nutritional demands of our body. The scientific name for the kiwi fruit is “Actinidia deliciosa.” The kiwi fruit never fails to delight people with its delicious taste. Apart from its delicious taste, Kiwi fruit has a lot of health and nutrition benefits associated with it. Let us see the nutritional composition of Kiwi fruit.
Kiwi Fruit: Nutritional Information
Kiwi can be considered a superfood because of its richness, filled with a variety of nutrients. The fruit is rich in different antioxidants, vitamins, minerals, fibers, carbohydrates, and other essential minerals. One analysis reported that kiwi fruit is better than 27 other fruits because of its nutritional content. Kiwi fruit contains double the amount of vitamin C as that of oranges. And talking of nutrients, it has double the amount of nutrients as apples. Kiwi fruit has multiple health benefits to our system, like improving the immune system, supporting digestive health, and promoting heart health. Consumption of Kiwi fruit has also been shown to improve and attain quality sleep.
The fruit is rich in nutrients; let us take a glance at the nutritional value of kiwi. The Kiwi fruit contains 61kcal/100gm of energy. Kiwi fruit (per 100 grams) contains 312 mg of Potassium, 34 mg of Calcium, 34 mg of Phosphorus, and 17 mg of Magnesium. It also contains some amounts of Iron, Sodium, Manganese, Selenium, Zinc, and Copper. Vitamin A & Vitamin E is four µg & 1.46 mg, respectively, in 100 grams of Kiwi fruit. It is also a source of Vitamin K, Vitamin B3, Vitamin B5, and Vitamin B6. Some other important nutrients Kiwi fruit is rich in are carotene, choline, and proline. Per 100 grams, Kiwi fruits contain approximately 14.7g of carbohydrates and a total sum of 8.99g of sugars.
The richness of nutrients makes Kiwi fruit a good choice for offering different health and nutrition benefits. Let us dig up a little about the benefits offered by Kiwi fruit.
1. Enhanced immunity
There exist a lot of food items that help our immune system in different ways. Kiwi is one such fruit. Every bite of this fruit is filled with multiple nutrients that boost our immunity. The richness of antioxidants in kiwi fruit makes it the top choice for enhancing immunity.
Its components, like Vitamin C, carotenoids, dietary fibers, and polyphenols are known to help strengthen the immune system. One of the publications also claimed that consumption of kiwi fruit suppressed the duration & extremity of the upper respiratory tract in the older population.
2. The richness of vitamin C
As we already mentioned, Kiwi fruit is rich in Vitamin C. Let us understand how it benefits our health. Vitamin C supports immunity in the body by controlling inflammation and shielding against oxidative stress. Kiwi fruit has nearly double the amounts required by our body on a daily basis.
Being a good source of Vitamin C, it is best to fulfill the required dietary intake of vitamin C. The health benefits of vitamin C include development and growth along with the repair of cells and tissues. It also promotes the healing of wounds and boosts the immune system, which reduces the probability of getting infections.
3. Kiwi fruit can aid weight loss in a healthy manner
People trying to lose weight have to carefully filter their diet for effective results. If you are looking for the best options for your diet to lose weight, Kiwi fruit shouldn’t be missed at any cost. Kiwi fruits are rich in fiber and have lower amounts of calories.
Kiwi fruit aids weight loss by improving gut health, controlling cholesterol levels, and helping in the metabolism of fats. Kiwi fruit contains two types of fiber: Soluble & insoluble. Soluble fiber present in kiwi fruits manages the levels of blood cholesterol, while the insoluble fiber has beneficial results for the digestive tracts.
4. Kiwi fruit and Blood clotting
One of the very intriguing health benefits of Kiwi fruits is the prevention of the formation of blood clots. Blood clots refer to the aggregation of platelets that can further have detrimental effects on our bodies. These blood clots can cause blockages and strokes.
A study conducted by the University of Oslo aimed at studying the effects on 28 people who consumed 2 or 3 kiwi fruits daily. The volunteers had reduced blood clotting. Kiwi fruits reduce the cholesterol in your blood and reduce the chances of aggregation of platelets and cause blood clotting.
5. Blood pressure
Kiwi fruit contains some of the bioactive molecules that have beneficial effects on reducing blood pressure. The antioxidants, fiber, enzymes, minerals, and nutrients present in kiwi fruit play an important role in managing the blood pressure of our bodies. It is essential that the blood pressure levels of the body are maintained.
High levels of blood pressure are associated with heart palpitations, fatigue, headaches, nausea, or nose bleeding. In some cases, there can be serious troubles caused by elevated levels of blood pressure. To combat the linked complications, kiwi fruit can be beneficial in maintaining blood pressure.
6. Skin health & Kiwi fruit
As we already know by now, kiwi fruit is enriched with the goodness of multiple antioxidants. The antioxidants that are found in significant amounts in kiwi fruit are Choline, Lutein, and Zeaxanthin. Vitamin C also acts as an antioxidant. Antioxidants help in preventing damage caused by free radicals.
A diet that includes antioxidants can help you in gaining healthy skin. The health of the skin is aided by preventing the degradative action of free radicals present in our systems. The anti-inflammatory activity of kiwi fruit can also be given credit for improved skin health.
Kiwi Fruit for Diabetic Patients
Diabetic patients have to be extra cautious of what they consume. A slight mistake in what they consume can result in associated complications. Despite being a reservoir of so many benefits, some foods can not be consumed by diabetic patients. So the question arises, can diabetic people take kiwi fruit?
A simple answer to the question is, ABSOLUTELY YES! Consumption of kiwi fruit can turn out to be very beneficial for the diabetic population. Kiwi fruit is a fruit with a low glycemic index value which makes it an optimum food for diabetes. Foods with low glycemic index do not result in elevated blood sugar levels after their consumption. The GI value for kiwi fruit is 50, which means diabetics can include kiwi fruit in their diet.
Some other health benefits of Kiwi fruit
What makes kiwi fruit so beneficial is its nutritional composition. Its richness of vitamin C & antioxidants is known to help in controlling the symptoms of asthma. Adding to it, the inflammation can also be managed by the consumption of kiwi fruit. Oxidants present in the system also cause damage to our DNA, which can be prevented by the antioxidants present in the fruit. Kiwi fruit also contains nutrients that prevent the degeneration linked with vision loss.
Side effects linked with kiwi consumption
Kiwi fruit has plenty of health benefits for our bodies. Although kiwi fruit has no ill effects if large quantities of it are consumed, it is obvious that there will be some side effects at your door. In the coming part, let us see the side effects linked with kiwi fruit consumption. One of the most likely side effects is facing an allergic reaction to kiwi fruit.
Allergic reactions can lead to rashes or swelling, in the worst cases, anaphylaxis can be caused. Another problem faced by overeating kiwi fruit is OAS (Oral Allergy Syndrome), which includes swelling, itching, or tingling in the oral cavity. Dermatitis, a skin disorder, can also be one of the results of overconsumption of kiwi fruit.
Wrapping It Up
Kiwi fruit never fails to impress a single individual with its savory combination of tangy and sweet taste. Along with being a delicious fruit, kiwi fruit also manages to be one of the healthiest fruits. It is rich in vitamins, nutrients, enzymes, and antioxidants. The positive effects of kiwi fruit on our bodies are numerous. The variety of kiwi fruit is also commendable. Kiwi fruit has approximately 50 varieties.
Kiwi fruit can be eaten in its raw form, or you can consume it as a smoothie, salad, or snack. Another interesting way to add kiwi fruit to your diet is to add it to your oatmeal. Consuming one kiwi fruit daily can offer you a lot of benefits. Grab one kiwi fruit daily and get healthy with ease.