Kiwi fruits

Whether you love it raw in the form of slices or add it to your fruit smoothies, kiwifruit aka kiwi is one superfood that never disappoints. Besides satiating your taste buds and delivering a topical zing to your diet, this sweet-tangy fruit greatly benefits health too. It boasts several nutrients including vitamin C, fiber, vitamin K, antioxidants, and lots more. All these nutrients benefit health in one way or the other. No matter whether you eat fuzzy kiwifruit or consume the bright pink kiwi, you can reap all the benefits discussed below.  

Kiwi fruits

Nutritional Value of Kiwi Fruit

If you wonder how is kiwi good for you, let us tell you that the fruit has an incredible nutritional profile. Besides a powerhouse of vitamin C which is a powerful antioxidant, the delightful food staple has  

  • Dietary fiber
  • Antioxidants
  • Iron
  •  Carotenoids 

According to WebMD, 140 grams of kiwi has:

  • Calories: 90
  • Fat: 1 gram
  • Fiber: 5 grams
  • Carbohydrates: 21 grams
  • Sugar: 15 grams
  • Protein: 1 gram

Health Benefits of Kiwi

The benefits of eating kiwi are thick on the ground. If you are thinking what are the benefits of eating kiwi? Given below are a few of them:

1. Boosts Skin Health 

You might be aware of the fact that our body needs vitamin C without which collagen synthesis is not possible. Collagen is a protein that prevents skin from sagging and gives it a youthful look and feel. Since kiwifruit is rich in vitamin C, eating it routinely can improve skin health. Vitamin C also fights free radicals that engender oxidative stress and eventually lead to skin aging. That means by consuming vitamin C, you can reduce or delay those telltale signs of aging. What’s more? Vitamin C also possesses anti-inflammatory properties that can help treat acne.

2. Improves Digestion

Kiwi has loads of dietary fiber that makes it a perfect fruit for digestive health. It is also a good source of actinidin, a proteolytic enzyme that helps in breaking down protein according to research. So, after consuming a protein-rich meal, count on a handful of kiwi slices to prevent bloating. 

3. Supports Immune Function

Vitamin C present in kiwi not only improves bodily functions at a cellular level but also supports the immune system. If you think does kiwi have vitamin C, you should know that just one cup of kiwi that offers about 165 mg of ascorbic acid can do wonders for your immunity. This claim is even supported by a scientific study that states that regular intake of kiwifruit can reduce the chances of getting common illnesses like cold and flu.

4. Improves Heart Health 

Kiwi can fight off heart disease by warding off unhealthy fat that tends to block arteries. A published report from 2004 states that phytonutrients in fruits like kiwi has antioxidant and anti-thrombotic properties that prevent blood clotting. And that too without affecting blood cholesterol levels. Some propellants also suggest kiwi intake over aspirin use to prevent cardiovascular events without side effects like inflammation. 

5. Fights Inflammation 

Bromelain, an enzyme found in kiwis has anti-inflammatory effects. According to science, it can take the edge off inflammatory pain induced by osteoarthritis. Besides this enzyme, the high content of vitamin C present in kiwis can heal inflammation. 

6. Can Help with Asthma

Wheezing and breathlessness are common symptoms of asthma. Consumption of vitamin-enriched kiwifruits can reduce wheezing symptoms in kids as per a scientific study. So, to improve your lung function, consume kiwi and other vitamin-rich fruits. 

7. Prevents Vision Loss

Known to have zeaxanthin and lutein also known as eye vitamins, kiwi can prevent vision loss. These compounds act as antioxidants and prevent macular degeneration that causes deterioration of the vision. According to a study, three servings of kiwifruit decrease macular degeneration by 36%. The fruit also has copper that supports a healthy nervous system. Optimal functioning of the neurological system can have a positive impact on the retina which is crucial for the healthy functioning of the eyes.  

8. Regulates Blood Pressure

If you are struggling with high blood pressure problems, kiwifruit can come to your rescue. Thanks to its bioactive substances including lutein and vitamin C that lowers blood pressure and reduces the risk of heart diseases or strokes. A 2014 study supports this affirmation by stating that kiwifruit works better than apples when it comes to reducing BP. 

9. Lessens DNA Damage

Oxidative stress from free radicals can damage DNA strands and can orchestrate a wide range of health problems. Kiwis are rich in antioxidants that can lower this stress and eventually reduce DNA damage. This is confirmed by a study that states that kiwi supplementation reduces endogenous base oxidation after 3 weeks of supplementation. This action can help prevent certain cancers and other lifestyle diseases associated with DNA damage.  

Kiwi and Weight Loss 

If you want to shed that extra fat and maintain optimal body weight, kiwi is one fruit you can resort to. Reason – it is low in calories and has plenty of fiber and water content. Kiwi also has a low glycemic index (GI). A 100 gram of kiwifruit equals just 1 teaspoon of glucose. Hence, the fruit is ideal for diabetics. Moreover, while kiwi’s dietary fiber content aids in weight loss and supports the digestive tract, its vitamin C content supports immune function and helps metabolize fats. All these factors play a crucial role in weight loss

How to Add Kiwi to Your Diet?

After being well aware of the health benefits of kiwi, you should make an effort to include it in your daily diet. Kiwis can be consumed raw or added to desserts or snacks. You can also take them in the form of a supplement that usually comes in capsule, tablet, or powder form. Make sure not to cook kiwi so as not to alter its vitamin C content. 

Well, you can always keep it interesting when it comes to consuming kiwi while redeeming maximum benefits. Some of the recipes you can count on are:

  • Kiwi, banana, and mango fruit salad
  • Kiwi and orange smoothie
  • Kiwi yogurt parfait with nuts
  • Strawberry kiwi smoothie
  • Kiwi and blueberry tarts
  • Kiwi salsa
  • Kiwi juice

The Bottom Line

Kiwis are a versatile fruit that comes with ample health benefits. They are packed with fiber, antioxidants, enzymes, vitamins, and minerals that can help achieve optimal health. Well, some of the benefits of eating kiwi include better immunity, digestion, and heart health. The superfood can also improve the way your skin looks and makes for an ideal fit for people who are trying to lose weight.