Ajit Karn
Health Benefits of Kiwifruit: Although the kiwi is roughly the size of an egg, it is actually a species of berry known as Chinese gooseberry. And this tiny fruit, which is native to China, is a nutritional dynamo.
Like the majority of fruit, kiwi is laden with vitamins and minerals that your body requires. However, kiwi has health-promoting properties that few other fruits can match. And kiwi’s natural compounds may also benefit your digestive health.
Gillian Culbertson, RD, a registered dietitian, explains the health benefits of kiwifruits and why it is a wonderful (green) addition to your plate. Here are given 6 Health Benefits of Kiwifruit.
6 Health Benefits of Kiwifruit
1. Helps maintain gut health
The indigestible component of plant foods, fibre, facilitates digestion. A 1-cup serving of kiwi is an exceptional source of fibre, containing 5 grammes. The majority of kiwi’s fibre is in its skin, so simply cleanse and cut it without peeling. (Yes, the furry brown portions are edible!)
Kiwi could have gut benefits that you won’t find in many other foods. Research has shown that eating kiwi:
- Adds bulk to your stool so it can move through your colon more easily.
- Reduces bloating and digestive discomfort.
- Softens your stool, so it’s more comfortable to pass.
- Speeds up poop’s journey through your colon.
Moreover, kiwi aids in maintaining a healthy intestinal flora. Prebiotics, which are abundant in kiwi, are required for the growth of probiotics, or beneficial bacteria and yeasts, in the intestines.
Culbertson states that the proper proportion of probiotics is essential for a variety of bodily functions, such as disease prevention and hormone regulation. “And we know that a balance of good bacteria can prevent digestive problems, certain infections and conditions like irritable bowel syndrome. Prebiotics are crucial because they serve as a food source for these healthy bacteria.”
2. High in vitamin C
Oranges get all the glory when it comes to vitamin C. But a single kiwi will deliver more of this nutrient than two oranges. Vitamin C:
- Boosts your immune system so it can fight off illnesses.
- Fights fatigue.
- Helps your body absorb iron, which you need to make red blood cells, so oxygen can travel to your organs and tissues.
- Makes collagen in your skin, which helps wounds heal and keeps your skin looking younger.
“Vitamin C deficiency is uncommon in the United States today,” notes Culbertson, “but many people still do not consume enough.” And individuals with malabsorption disorders (who have difficulty assimilating food and nutrients) may have diminished levels of this nutrient. Kiwi, along with other vegetables and fruits, can help you meet your daily vitamin C requirements.
3. Provides vitamin E
But the majority of Americans do not consume enough vitamin E. This vitamin is essential for immune system and cardiovascular health. The ability of vitamin E to dilate blood vessels reduces the risk of heart attack and stroke. One kiwi provides 7% of the daily recommended value of vitamin E.
According to Culbertson, “kiwi is one of the few fruits that contains a significant amount of vitamin E.” “Moreover, research indicates that the vitamin E in kiwi is highly bioavailable, so your body can readily utilise it. Add legumes, seeds, and oils such as wheat germ and safflower oil to your diet in order to obtain the daily recommended amount of vitamin E.
Also read: Health Benefits of Kiwi
4. Antioxidant power
Having vitamin C and vitamin E, kiwi is an excellent source of antioxidants. These nutrients combat cell damage caused by free radicals, which originate from UV radiation, air pollution, and daily life. Incorporating antioxidants into your diet can mitigate free radical damage and improve your health.
Culbertson states, “Eating antioxidant-rich foods like kiwi can reduce your risk of disease, including certain cancers and heart conditions.” “Obtain your antioxidants from whole fruits and vegetables rather than supplements. We lack evidence that supplements can prevent disease as effectively as antioxidants found in fruits and vegetables.”
Additionally, kiwi and other fruits and vegetables may help you feel better during the winter. During cold and flu season, the antioxidants in kiwi can strengthen your immune system and improve your wellbeing.
5. Good source of potassium
Potassium is required by the heart, kidneys, muscles, and neurons for proper function. And many Americans do not consume enough of this essential electrolyte. However, one kiwi contains 215 milligrammes of potassium, which is more than twice the amount found in one tablespoon of peanut butter or one cup of iceberg lettuce.
Getting potassium in your diet could lower your risk of:
- Cardiovascular conditions like high blood pressure and stroke.
- Kidney stones.
- Osteoporosis.
- Type 2 diabetes.
“Potassium helps regulate chemical reactions and fluid levels in the body,” Culbertson explains. “Many individuals consume an excessive amount of sodium, which reduces potassium levels and can cause health problems. Consuming potassium-rich foods and limiting sodium will restore this equilibrium.”
6. Rich in vitamin K
Vitamin K is frequently omitted from the nutrition facts panel. However, despite its elusiveness, it is an essential nutrient. Vitamin K strengthens bones and reduces the risk of osteoporosis, according to Culbertson. Vitamin K may also prevent coronary artery disease, which is a primary cause of heart attack and heart failure.
One kiwi contains 31 micrograms of vitamin K, which is between 25 and 30 percent of the recommended daily allowance for most adults. Spinach, kale, broccoli, and soybean oil are additional effective sources of vitamin K.
Enjoy some kiwi — and other fruits and veggies
If you wish to enhance your health, you must consume a wide variety of fruits and vegetables, including kiwi. “No single food can provide all the necessary vitamins and minerals,” states Culbertson. “Create a colourful plate by including red, green, orange, and yellow goods. Variety is essential for maintaining a healthful diet.
