Benefits of eating kiwi


Benefits of eating kiwi

Benefits of eating kiwi- Kiwi fruit or Chinese gooseberry, or yangtao, is the edible berry of several species of woody vines in the genus Actinidia. The most common cultivar group of kiwifruit is oval, about the size of a large hen’s egg: 5–8 centimetres in length and 4.5–5.5 cm in diameter.

When it comes to keeping your health good, all experts recommend eating fruits. Of course, there is no dearth of beneficial fruits, but in this article we will only talk about kiwi fruit. Kiwi fruit is full of taste as well as properties, which is important for readers to know.

What is Kiwi fruit?

Before knowing the benefits of eating kiwi fruit, let us know what kiwi fruit looks like. Kiwi fruit is brown from outside and soft and green from inside. It has small black seeds inside, which can be eaten. It tastes sweet. This fruit is easily available in the market. This can be a better option to get nutrition at a low price. If we talk about where kiwi fruit is found, then it is found in India, China, Japan and South-East Siberia. It is also known as Chinese gooseberry. Its scientific name is Actinidia deliciosa. Next we will give detailed information about what happens by eating kiwi fruit.

After knowing what kiwi fruit is like, now let us discuss its medicinal properties for kiwi benefits.

Medicinal properties of kiwi

If we talk about the medicinal properties of kiwi, it has antioxidant, anti-inflammatory, anti-hypertensive anti-hypertensive-controlling blood pressure, antithrombotic antithrombotic-preventing blood clots properties. It also contains a good amount of vitamin C, potassium and calcium as well as fiber. We will know further what are the benefits of eating kiwi fruit for health.

Now let us know what are the benefits of eating kiwi fruit for health.

Why is Kiwi good for health?

As mentioned above in the article, it contains vitamin C. This nutrient can help improve the body’s immune power and prevent mild cold-related problems. At the same time , vitamin E present in it can protect cells from the effects of oxidative stress. Due to the folate present in it, it can be beneficial during pregnancy. Apart from this, potassium can be helpful in controlling blood pressure. Kiwi can also be beneficial for diabetes and heart disease. We will give detailed information about all these health problems and the role of kiwi in them.

Know the benefits of kiwi for health in detail. Here you will know more than 10 kiwi benefits for health.

Benefits of Kiwi

Keep in mind that kiwi fruit can prevent the risk of any disease or reduce the symptoms of the disease. Therefore, do not make the mistake of considering kiwi fruit as a treatment for any serious disease. Now know the benefits of kiwi fruit below.

1. Benefits of kiwi fruit for heart

Talking about the benefits of kiwi fruit, it can be beneficial for the heart. Research published on the NCBI website shows that kiwi fruit can be beneficial in preventing heart disease. If this fruit is consumed for 28 days, then platelet hyperactivity, plasma lipids and blood pressure can be controlled. In simple words, kiwi has cardio protective properties, due to which it can protect against heart disease. Yes, if someone already has a heart disease problem, then he should continue taking medicines and consume kiwi fruit as per doctor’s advice.

2. Benefits of Kiwi for Digestion and Constipation

Eating kiwi fruit can also be beneficial for digestion and constipation. A research is available on the NCBI website in this regard. This research says that kiwi fruit can be used in the problem of mild constipation . It has laxative properties, which can help in cleaning the stomach. During another study, a person suffering from irritable bowel syndrome was given kiwi fruit for 4 weeks. As a result, the frequency of his bowel movement increased and the functioning of the intestine was found to be improved.

3. Kiwi fruit for perfect weight

Weight balance is also one of the benefits of eating kiwi. To stay healthy and keep weight balanced, you can include kiwi fruit in your diet as a snack. A research available on the NCBI site also states that kiwi fruit can be included in your diet as a part of weight management strategy. There is no risk of weight gain due to this , because kiwi fruit is low in calories and high in fiber.

4. Benefits of kiwi fruit for diabetes

Kiwifruit is listed as a low glycemic index Low GI food. Foods with a low glycemic index can also help in balancing weight in diabetes by balancing blood sugar and insulin levels. Kiwifruit is also a good source of vitamin C. Vitamin C has been linked to decreased insulin resistance and improved blood glucose control. Therefore, kiwifruit can be an excellent option for people with type diabetes and at risk of diabetes .

5. Benefits of kiwi fruit for immunity

Kiwi benefits also include improved immunity. Kiwi fruit can be beneficial for immunity . According to a study by NCBI, vitamin-C, carotenoids, polyphenols and fiber are found in kiwi fruit. These elements can help improve the immune system. For this reason, it can be said that consuming kiwi can help in keeping many diseases away along with the immune system.

6. Kiwi fruit for blood pressure

According to experts, kiwi fruit contains bioactive substances that can reduce blood pressure. It can also work to improve endothelial function a heart-related function. This has been confirmed by a research done on women and men. A person who ate kiwis daily for weeks continuously was found to have a decrease in blood pressure. In such a situation, it can be assumed that the consumption of kiwi can improve the problem of high blood pressure . Apart from this, kiwi also has anti-hypertensive properties.

Also read:- Health Benefits Blueberry

7. Kiwi fruit for good sleep

It is impossible to talk about the benefits of eating kiwi fruit without mentioning sleep. In medical research done in this regard, consuming kiwi fruit an hour before sleeping was found to be helpful in getting good sleep . The high antioxidant capacity of kiwifruit can also reduce oxidative damage and consequently improve sleep quality. Apart from this, kiwifruit is one of the few fruits that contain serotonin a type of chemical, which can be helpful for good sleep .

8. Kiwi fruit during pregnancy

Talking about the benefits of kiwi, it can also be beneficial in pregnancy. It is rich in vitamin C and folate. At the same time, folate is essential for pregnant women. Consuming folate during pregnancy can not only reduce the risk of neural tube disorders brain and spinal cord disease in the child, but can also reduce the risk of miscarriage. Not only this, the vitamin C present in it can also reduce the risk of anemia by helping in the absorption of iron in the body. Yes, if someone has food allergies, then he must seek medical advice before consuming kiwi.

9. Benefits of Kiwi for Asthma

Consuming foods rich in vitamin C can benefit the respiratory system, which can provide great relief from the problem of asthma . A study has shown that consuming gram of vitamin C supplements daily reduces the risk of asthma attacks, and kiwi fruit contains some amount of vitamin C. In such a situation, consuming kiwi fruit can cure the problem of cough caused by asthma.

10. Antioxidant properties in kiwi fruit

Kiwi fruit contains antioxidant properties. The antioxidant properties of vitamins C and E present in it can help in eliminating free radicals. It can also protect the body from damage caused by oxidative stress. Other antioxidants present in it are – carotenoids lutein, zeaxanthin and beta carotene.

11. Benefits of kiwi fruit for cancer

According to scientific research, some fruits have anti-cancer properties as well as the effect of inhibiting carcinogens i.e. cancer-causing compounds. Kiwi is also included in the list of such fruits. Due to the vitamin-C, polyphenols, antitumor and antioxidant properties present in it, it can be helpful in preventing cancer. Let us make it clear here that cancer is a fatal disease. It is not possible to cure it with home remedies. Therefore, if someone is suffering from cancer, he should get adequate treatment from a doctor.

12. Benefits of kiwi fruit for eyes

Kiwi fruit benefits also include keeping the eyes healthy. According to a scientific study, phytochemicals such as lutein and zeaxanthin are found in kiwi fruit. Lutein and zeaxanthin, present in green vegetables, can be beneficial for eye health. These can be helpful in keeping away the problem of blindness that occurs with age.

13. Kiwi fruit has anti-inflammatory properties

One of the benefits of kiwi fruit can be reducing inflammation. It has anti-allergic and anti-oxidant properties as well as anti-inflammatory effects. Actually, kisser present in it, which is a peptide, has anti-inflammatory properties. Due to this anti-inflammatory effect, kiwi can prevent the problem of inflammation in the body, especially it can be beneficial for problems related to inflammation in the intestines.

14. Benefits of kiwi fruit for liver

Benefits of kiwi fruit also include a healthy liver. Research has proved that consumption of kiwi fruit can be helpful in preventing liver related problems. Kiwi fruit has antioxidant properties, which can work to reduce oxidative stress. This can help reduce the risk of liver related problems. Along with this, it comes in the category of food items which have hepatoprotective property of protecting the liver properties.

Also read:- Currant Benefits

15. Benefits of Kiwi to prevent blood clotting

If we talk about blood clotting, then it can increase the risk of many other diseases like stroke, heart attack and kidney related problems. In such a situation, consuming kiwi can be beneficial to avoid the risk of this problem. Actually, kiwi has antithrombotic properties i.e. it prevents blood clotting. Therefore, consuming kiwi can be beneficial for health.

16. Benefits of Kiwi for Pimples and Acne

Consuming kiwi can be helpful in reducing the problem of acne. Actually, kiwi is a fruit rich in vitamin-C. Vitamin-C has anti-inflammatory properties, which can be helpful in preventing or relieving the problem of acne.

17. Benefits of eating kiwi for skin

Consumption of kiwi is not only beneficial for health but also for the skin. Actually, it contains vitamin C, which is an essential antioxidant. It can protect the skin from damage caused by harmful rays of the sun and pollution. It can improve skin texture, as well as make the skin wrinkle free, young and beautiful. Kiwi also contains vitamin E, which can make the skin healthy and glowing.

18. Benefits of kiwi fruit for hair

Kiwi fruit contains nutrients like zinc, magnesium and phosphorus, which can help in hair growth. Along with vitamin C, it also contains vitamin E, which can prevent hair loss. At the same time, omega 3 fatty acids present in kiwi seed oil can also help in maintaining hair moisture. Apart from this, kiwi fruit also contains copper, which can help in maintaining the natural color of hair.

Also read:-Fig Benefits

After kiwi fruit benefits, in the further article we will tell about the nutritional elements of kiwi fruit.

Kiwi Nutritional Value

To know the benefits of kiwi fruit, we are sharing the nutrients and their quantities found in kiwi fruit through a chart.

NutrientsQuantity per 100 g
Water83.07 grams
energy61 kcal
Protein1.14 grams
Total Lipids (Fat)0.52 grams
Carbohydrates14.66 grams
Fiber, Total Dietary3.0 grams
Sugar, total8.99 grams
Calcium34 grams
Iron0.31 mg
Magnesium 17 mg
Phosphorus34 mg
Potassium312 mg
Sodium3 mg
Zinc0.14 mg
Copper0.13 mg
Selenium0.2 mg
Vitamin C, Total Ascorbic Acid92.7 mg
thiamine0.027 mg
Riboflavin0.025 mg
Niacin0.341 mg
Vitamin-B60.063 mg
Folate DFE25 micrograms
Vitamin A, RAE4 micrograms
Carotene, beta52 micrograms
Lutein + zeaxanthin122 micrograms
Vitamin E (alpha-tocopherol)1.46 mg
Vitamin K (phylloquinone)40.3 micrograms
Fatty Acids, Total Saturated0.029 grams
Fatty Acids, Total Monounsaturated0.047 grams
Fatty Acids, Total Polyunsaturated0.287 grams

Side Effects of Kiwi

Side Effects of Kiwi
  • People who suffer from allergies should stay away from kiwi fruit as it can cause allergies for them. It can cause skin rashes and blocked nose.
  • Kiwi fruit is high in potassium, so it may be harmful for people with kidney problems.
  • Kiwi is also a good source of fiber. In such a situation, consuming it in excess can cause problems like flatulence and stomach pain.
  • Excessive consumption of kiwi fruit may lead to weight gain or obesity.

We hope that from this article, readers have got the answer to the question of what happens by eating kiwi. Here readers have been told more than benefits of eating kiwi fruit. However, the disadvantages of kiwi fruit are also given in this article, which are mentioned only as a precaution. Eating kiwi fruit can have only benefits if consumed in balanced quantities. If someone is using kiwi fruit for the first time, then definitely read this article on the benefits of kiwi fruit before use.

Also read:- Gooseberry Benefits

Frequently asked questions

Can kiwi be consumed every day?

It is recommended that an adult should eat 4 to 5 cups of fruit daily, but eating kiwi fruit every day can also have side effects. Therefore, it is advisable to consume kiwi fruit occasionally instead of every day.

Can we eat kiwi peel?

Yes, kiwi peel can be eaten. Kiwi peel also has antioxidant properties, but most people consume kiwi peel very little.

Can Kiwi be consumed on an empty stomach?

Yes, kiwi can be consumed on an empty stomach. Actually, consuming kiwifruit on an empty stomach can help in detoxifying the body (removing impurities from the body). Kiwi smoothie can be consumed as a detox drink.

However, the consumption of kiwi on an empty stomach also depends on the age and physical condition of the person. In such a situation, before eating kiwi on an empty stomach, definitely consult a doctor or expert.

How many kiwis can one eat in a day?

A healthy person can consume half a cup or one medium-sized kiwi fruit a day. How to eat kiwi fruit is also explained in this article.

What is the effect of Kiwi?

If we talk about the effect of Kiwi, then let us tell you that the effect of Kiwi is cold.

Is Kiwi good for kidneys?

Kiwi fruit is a fruit rich in potassium. Therefore, it can be harmful for people suffering from kidney problems.

How long can Kiwi fruit stay good?

If the kiwi fruit is not fully ripe, it can remain good at room temperature for at least a week.

Can Kiwi be kept in fridge or freezer?

Yes, kiwi can be kept in the fridge.

How to know if a Kiwi is bad or rotten?

This can be ascertained from the following points:

Kiwi fruit can be tested by pressing it. If the kiwi fruit is too soft, it may be rotten.

Cut the kiwi and touch its pulp. If the pulp is dry and not juicy, it may be spoiled.

Is it safe to eat raw kiwi?

Only ripe kiwifruit is used. Apart from this, people also like to eat kiwi as a dry fruit. It has a little more calories and sugar content, so consume it only after asking the doctor

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