Kiwi, also known as the Chinese gooseberry, is a nutritious fruit that offers several health benefits.
Here are some of the important benefits of add kiwi in your diet:
Rich in Vitamins and Minerals: Kiwi is a good source of
essential vitamins and minerals, including vitamin C, vitamin K, vitamin E,
potassium, and folate. It also contains small amounts of other nutrients like
vitamin A, vitamin B complex, calcium, magnesium, and phosphorus.
High in Vitamin C: Kiwi is known for its exceptionally high
vitamin C content. This powerful antioxidant is essential for boosting the
immune system, promoting healthy skin, and aiding in the absorption of iron.
Antioxidant Properties: Kiwi contains various antioxidants
like vitamin C, vitamin E, and phytochemicals such as flavonoids and
carotenoids. These antioxidants aid to protect the body's cells from harm caused by free radicals.
Digestive Health: Kiwi is a good source of dietary fiber,
which is important for maintaining a healthy digestive system. The fiber in
kiwi can help regulate bowel movements and prevent constipation.
Heart Health: The high potassium content in kiwi helps
regulate blood pressure levels, reducing the risk of stroke and heart disease.
Additionally, the fiber and antioxidants in kiwi may help lower cholesterol
levels.
Aid in Weight Management: Kiwi is relatively low in calories
and contains a good amount of dietary fiber, which can help promote feelings of
fullness and reduce overall calorie intake. This can be beneficial for those who want to manage their weight.
Improved Skin Health: The vitamin C in kiwi plays a crucial
role in collagen synthesis, which is important for maintaining healthy,
youthful skin. It also helps protect the skin from the dangerous effects of UV
radiation.
Eye Health: Kiwi contains lutein and zeaxanthin, which are good for eye health. These compounds give aid to protect the eyes from oxidative
damage and may decrease the risk of age-related macular degeneration.
Boosted Immunity: The high vitamin C content in kiwi is
known to strengthen the immune system. Regular consumption may help ward off
common illnesses like colds and flu.
Reduced Risk of Chronic Diseases: The antioxidants and phytochemicals
in kiwi may help reduce the risk of chronic diseases such as certain cancers
and diabetes by protecting cells from damage and inflammation.
Asthma Management: Some studies suggest that consuming kiwi may help reduce the risk of wheezing in susceptible individuals, which could be beneficial for people with asthma.
It's worth noting that while kiwi offers many health
benefits, it's important to consume it as part of a balanced diet that includes
a variety of fruits, vegetables, and other nutrient-rich foods. If you have any health concerns , it's always a batter to
consult with a healthcare professional or registered dietitian for good advice.
The nutritional value of a typical serving (100 grams) of
raw, green kiwi fruit is approximately as follows:
Calories: 61 kcal
Protein: 1.1 grams
Carbohydrates: 14.6 grams
Sugars: 8.9 grams
Dietary Fiber: 3 grams
Fat: 0.5 grams
Vitamins and Minerals:
Vitamin C: 92.7 mg (154% of the Daily Value)
Vitamin K: 40.3 mcg (50% of the Daily Value)
Vitamin E: 1.5 mg (7.5% of the Daily Value)
Folate: 25 mcg (6.3% of the Daily Value)
Potassium: 312 mg (8.9% of the Daily Value)
Calcium: 34 mg (3.4% of the Daily Value)
Magnesium: 17 mg (4.3% of the Daily Value)
Phosphorus: 34 mg (4.9% of the Daily Value)
Kiwi is also a source of various other vitamins and minerals
in smaller amounts, including vitamin A, vitamin B-complex, iron, and zinc.
It's important to note that the nutritional content may vary
slightly depending on factors such as the ripeness of the fruit and its
variety. Additionally, golden kiwi, which has a different color and taste than
green kiwi, may have slightly different nutritional values. Always refer to
specific packaging or a reliable source for the most accurate and up-to-date
information on the nutritional content of kiwi.
Kiwi fruit is good for several aspects of your health due to its rich nutrient profile. Here are few of the benefits of consuming kiwi:
Boosting Immune System: Kiwi is exceptionally high in
vitamin C, which is known to strengthen the immune system. It helps the body
fight against infections and illnesses.
Digestive Health: Kiwi is an excellent source of dietary fiber,
which helps in digestion. It can help regulate bowel movements and stop constipation.
Heart Health: The high potassium content in kiwi helps
regulate blood pressure levels, reducing the risk of stroke and heart disease.
Additionally, the fiber and antioxidants in kiwi may help lower cholesterol
levels.
Skin Health: The vitamin C in kiwi plays a crucial role in
collagen synthesis, which is important for maintaining healthy, youthful skin.
It also helps secure the skin from the harmful effects of UV radiation.
Eye Health: Kiwi contains lutein and zeaxanthin, which are
beneficial for eye health. These compounds help protect the eyes from oxidative
damage and may reduce the risk of age-related macular degeneration.
Weight Management: Kiwi is relatively low in calories and
contains a good amount of dietary fiber, which can help promote feelings of
fullness and reduce overall calorie intake. This can be beneficial for ones who want to manage their weight.
Asthma Management: Some studies suggest that consuming kiwi
may help reduce the risk of wheezing in susceptible individuals, which could be
beneficial for people with asthma.
Reduced Risk of Chronic Diseases: The antioxidants and
phytochemicals in kiwi may help reduce the risk of chronic diseases such as
certain cancers and diabetes by protecting cells from damage and inflammation.
Improved Sleep Quality: Kiwi contains a compound called
serotonin, which has been linked to improved sleep quality when consumed in the
evening.
Aid in Digestion: Kiwi contains an enzyme called actinidin,
which can help break down proteins in the digestive system, aiding in the
digestion of meals.
Blood Sugar Regulation: Kiwi has a relatively low glycemic
index, meaning it has a slower, more controlled effect on blood sugar levels.
This can be beneficial for those who want to control diabetes.
It's worth noting that while kiwi offers many health
benefits, it's important to consume it as part of a balanced diet that includes
a variety of fruits, vegetables, and other nutrient-rich foods.
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