Do you know that kiwi fruit is filled with many essential vitamins and minerals which help provide your body with a nutritional boost? Read this post from Delhi’s top Dietitian, Avni Kaul, who provides insight into the numerous health benefits that kiwi fruit has to offer.
Kiwi is not ordinary fruit, both in terms of its looks as well as its nutritional content. The vibrant green slices filled with little black seeds work magic in sprucing up desserts and fruit bowls. It is a lovely sight for the eyes and its refreshing flavor makes it a favored choice among fruits.
Placed under the category of exotic fruits, kiwi mostly features as a topping in fruit bowls, salads, and smoothies. However, to take maximum advantage of its nutritional value, it is best to eat raw.
According to the USDA (United States Department of Agriculture), 100 grams serving of kiwi fruit has 61 calories, 14.66 grams of carbohydrates, 1.14 grams of protein, 0.52 grams of fat, and 3 grams of fiber.
Kiwifruit is also known for its intriguing looks and taste. With a fuzzy brown exterior and glistening, bright green flesh, kiwi fruit is juicy and refreshing and has a sweet and tarty taste.
Let us take a look at the benefits that kiwi fruit has to offer according to nutritionist Avni Kaul.
Rich source of Vitamin C
If you thought that lemons and oranges were the highest sources of Vitamin C, then think about it again! Based on the nutritional break-up of kiwi fruit, 100 grams has 154 percent of Vitamin C, which is around twice as that of lemons and oranges. Vitamin C works as a powerful antioxidant, eliminating free radicals that might cause inflammation or cancer. It also helps in improving the immunity of the body against harmful pathogens.
A fine source of dietary fiber
This exotic fruit is filled with dietary fiber, which helps in the prevention of several diseases. According to a study conducted by the University of Leeds, enhanced consumption of fiber-rich foods could reduce risks of both cardiovascular disease (CVD) and coronary heart disease (CHD).
As per the researchers at the University of Massachusetts Medical School, high-fiber foods keep one full for longer and manage metabolic markers such as blood pressure, cholesterol, and blood sugar. It also facilitates weight loss and is mostly recommended for diabetics.
Sleep inducer
Have sleep issues? According to one research done by Taipei Medical University, “Several studies have revealed that kiwi fruit contains various medicinally useful compounds, among which antioxidants and serotonin might be beneficial in the treatment of sleep disorders.” It is said that eating two kiwi fruits one hour before bedtime could help in inducing sleep.
Good in folate content
Chinese people valued kiwi for its medicinal properties. It is a good source of folate, which is beneficial for pregnant women because it helps in the development of the foetus, making it healthy. It is also regarded to be good for growing children.
Helps in digestion
Kiwi fruit contains an enzyme called actinidain which is known due to have protein dissolving properties, quite similar to that of papain in papaya. This is why it is commonly used as a meat tenderizer. Moreover, it helps in the digestion of proteins in our body. It is also known to help patients suffering from irritable bowel syndrome.
A storehouse of vitamins and minerals
Kiwi fruit is filled with several vitamins and minerals like Vitamins A, B6, B12, E, calcium, potassium, iron, and magnesium. These contribute collaboratively to the proper functioning of the body like blood circulation through the vessels, counter stress, iron absorption for healthy bones and teeth, good vision, and a lot more. The high content of potassium, 312 mg per 100 grams, helps in controlling blood pressure whereas magnesium supports the nerves and muscle functions.
Provides beautiful skin
Kiwi is alkaline in nature, meaning it helps in fighting the impact of acidic foods that one often consumes. A healthy body is that which has a good pH balance, which helps in keeping you active, full of energy, and have youthful skin. The vitamins present in kiwi (C and E) are known to be great for the skin as they work as antioxidants, preventing skin degradation. Eat a few slices and apply them to your skin to see good results.
In addition to the above-said qualities, kiwi fruits also have omega-3 fatty acids, carotenoids, and polyphenols, and promote heart health. This means that adding them to your daily diet will be very beneficial.
