Best Benefits Of Kiwi Fruit
Did you know that kiwi is native to China and that it is also the national fruit of the country? Originally known in this country as ‘Yang Tao’, it is an oval-shaped, dull brown colored fruit with a fuzzy texture.
The powerful health benefits of kiwifruit include improved skin care and cardiovascular health. It may also aid in lowering the risk of insomnia, some types of cancer, macular degeneration, and diabetes. Due to the flavonoid-rich compounds found in kiwi, it also helps during pregnancy and promotes the absorption of iron in the body. Besides, the anti-microbial properties of kiwi guard against a range of pathogens and strengthen the immune system.
🥝What is Kiwi?
Kiwifruit is a delicious berry that grows on a woody, twining vine. Also known as Chinese gooseberry, it belongs to the Actinidia genus, which includes about 60 species. Globally, the most consumed varieties are the ‘fuzzy’ and ‘golden.’
The inside pulp of kiwi is a vivid, bright green flesh with a radiant pattern of lighter-colored spikes, freckled with a few tiny, edible black seeds. Kiwifruit has a unique and tangy flavor with a soft and creamy texture.
Fun Fact: After going through multiple names, the fruit was finally in the honor of the national bird of New Zealand – the small, fuzzy, brown appearance resembles the fur coat of the flightless brown kiwi bird.
🥝Health Benefits of Kiwi
The growing popularity of the kiwifruit gives credence to its amazing blend, unique appearance, flavor, and nutritional assets. The benefits of the fruit for your health may include the following.
🥝Reduces Asthma Symptoms
Due to the high antioxidant and vitamin C content in kiwifruit, it is known for reducing the symptoms of asthma. It may improve lung function and also prevents wheezing among children. It is not yet proven with conviction as many people have also seen adverse effects after consuming kiwi. Make sure to consult with your doctor before you try anything new.
🥝Promotes Gut Health
Kiwi proves valuable nutrients for maintaining a healthy digestive system. It is a delicious source of fiber, which promotes digestion and maintains intestinal health. Dr. Margot Skinner, in her co-authored book “Bioactives in Fruit: Health Benefits and Functional Foods” says that kiwifruits are now widely recognized for their strong laxative properties, confirmed by controlled clinical studies.”
It helps in providing relief from constipation by stimulating the bowel system. The natural laxative properties of this fruit – mainly owing to its fiber content – adds bulk to the stool and make it soft.
A study conducted on kiwi revealed that it is rich in proteolytic enzyme actinidin, which is known for improving the digestion of proteins and facilitates smooth movement through the digestive system. Polysaccharides present in the fruit help in averting the adhesion of enteropathogens and stimulating the probiotic bacteria in the colon. Kiwi extracts promote the growth of lactic acid, inhibit the development of Escherichia Coli bacteria, and aid in sustaining digestive health.
The presence of rich minerals in kiwi helps in neutralizing acidity in the stomach, thereby reducing the discomfort and nausea caused by it.
🥝Boosts Immunity
Kiwi contributes favorably to the regulation of the innate and adaptive immune system, according to literature in Advances in Food and Nutrition Research. This is very critical for the healthy functioning of the body. In fact, it also helps in fighting seasonal infections due to its antimicrobial and antifungal action.
Kiwi extracts have shown to prevent the multiplying of bacteria without destroying them against various pathogens including Staphylococcus aureus and Staphylococcus pyogenes. Kiwifruit also helps in reducing the symptoms of cold and flu and other upper respiratory tract infections. It also exerts anti-inflammatory effects and exhibits the activity of pro-inflammatory cytokines.
🥝Antioxidant & Vitamin C-Rich
Kiwi offers an impressive amount of vitamin C, phenolic components, and carotenoids which promote good health. A comparative study involving kiwi, oranges, and grapefruit revealed that kiwifruit contains stronger antioxidant properties as compared to the latter. Attributing this to the presence of nourishing phytochemicals, it can protect the DNA present in the body cells from oxidative damage caused by free radicals, thereby reducing the risk of inflammation and diseases.
🥝Manages Diabetes
Kiwi has a low glycemic index (GI) which makes it suitable for people with diabetes. According to a 2013 report in Advances in Food and Nutrition Research, 100 grams of kiwi fruit is equivalent to 5 grams or 1 teaspoon of glucose in its effect on blood glucose levels.