10 Best Facts & Health Benefits of Kiwi Fruit
The kiwi fruit is also called as Chinese gooseberry, Kiwi’s are rich in in nutrients, and low in calories with including vitamins C, E, and K, and potassium and folate.
Kiwi is rich in vitamin C, choline, lutein and zeaxanthin – which has a reputation as a healthy food – which helps eliminate free radicals from the body and the fruit is also rich in other nutrients. They help lower blood pressure, heal wounds and maintain intestinal health.
They also contain many antioxidants and are a good source of fiber. Their small black seeds are edible, like peel-to-peel, most people like to peel kiwi before eating.
If too many free radicals are formed, they cause oxidative stress, causing damage to cells. This damage can cause problems such as heart disease or cancer. Antioxidants help protect the body by removing free radicals.
Kiwi Nutritional Facts to Know
Here’s the nutritional breakdown for one cup of sliced kiwi fruit, about 180 grams (g), according to the United States Department of Agriculture(USDA):
Nutritional Facts of Kiwi Fruits
100g of raw kiwi fruit Nutritional Values
- 61 calories
- 0.5 g fat
- 3 mg sodium
- 15 g carbohydrates
- 9 g sugar
- 3g dietary fiber
- 1.1g protein
Health benefits of Kiwi Fruit:
Improves Respiratory Health
Kiwi contains a lot of vitamin C, which is a powerful antioxidant and immune response. But vitamin C not only strengthens the immune system, it can improve breathing and reduce asthma symptoms.
One study found that there is a link between eating four fresh golden kiwis a day and reducing respiratory infections.
Helps with Digestion
Kiwi contains dietary fiber, which will be useful for improving digestion. In addition to its fiber content, kiwi contains an enzyme, actinidine, which can effectively break down intestines into proteins. After eating large meals, he recommended eating kiwi, as this can help break down complex proteins of meat and fish, which can often lead to bruises. Kiwi has a mild calming effect that will help slow down the digestive system.
When healthy people eat kiwi, their small intestine is able to store water, which is associated with high stool frequency and stool density.
The authors of the study believe that kiwi fruit is a natural alternative for the treatment of people with mild constipation.
Read also: Remedies to Prevent Constipation
Helps Regulate Blood Pressure
Kiwi fruit helps reduce high blood pressure and prevent diseases like heart attack and stroke. Studies have shown that diastolic and systolic blood pressure are lower in people who eat kiwi for up to a week. Kiwi contains an antioxidant, lutein, which helps control blood pressure. Kiwi vitamin C helps lower blood pressure.
May Help with Weight Loss
Kiwi contains insoluble fiber and soluble fiber. It gives a lot of volatile fibers (in the seed) and promotes the movement of stool through the digestive tract. Soluble fiber is a gel-like substance that traps bile acids and lowers blood cholesterol levels.
Both of these types of fiber help the digestive system stay healthy and eat during meals.
Kiwis contain an antioxidant called actinidine, which breaks down proteins in the body. This antioxidant is a great helper when taking food as it slows down the digestive system. It helps digest protein and helps people with inflammatory bowel syndrome.
Read More: Prune Juice for Weight Loss
Promote Vision Health
Kiwi contains zeaxanthin and lutein. Both of these ingredients act as antioxidants and help create vitamin A, an essential nutrient for your eyes. It also absorbs excess light which can damage the retina and protect the eyes from cataracts and other eye diseases.
A healthy nervous system can have a positive effect on your retina, which has the highest concentration of nerves and communication centers. Kiwi fruit also contains a lot of copper, which is an important nutrient for the nervous system and improves eye function.
May Prevent Blood Clotting
Kiwis fruit not only help us control blood pressure; they can also reduce blood clotting. Studies at the University of Oslo have shown that using two to three kiwis a day reduces the risk of blood clots. They have also been found to reduce the amount of fat in the blood. Researchers say the results are the same as the daily dose of aspirin to improve heart health.
Reduces DNA Damage
Oxidative anxiety is a combination of free radicals and antioxidants in your body. This process can also cause chaos in DNA. This can lead to health problems, some of which are difficult to diagnose or treat.
Studies of human peroxide damage tests have shown that kiwi supplements have shown the ability of DNA to repair itself after using peroxide. This means that kiwi seeds can help prevent long-term cancer and life-threatening diseases such as colon cancer, which are closely linked to DNA damage.
Numerous studies have shown that kiwi seeds contain antioxidants, namely antioxidants and serotonin that are effective in treating better sleep.
In this study, we used free and independent diagrams. 24 people (2 men, 22 women) between the ages of 20 and 55 years of eating kiwis 2 hours 1 hour before going to bed during 4 weeks.
After 4 weeks of kiwifruit consumption, CPSQI results, waking up after sleep and delay decreased significantly (42.4%, 28.9% and 35.4%, respectively). My sleep and sleep periods increased significantly (13.4% and 5.41%) respectively.
Benefits of Kiwi Fruit for Skin and Hair
It is true that everyone wants to know the benefits of kiwi for the skin. This fruit becomes a useful alternative for protecting our skin. It will improve your health and make you beautiful and young.
Kiwi fruit contains vitamins C and E and soluble antioxidants in the skin.
Kiwi contains vitamin C, as well as vitamin E, phytochemicals, carotenoids, phenolics, antioxidants and anti-inflammatory substances that rejuvenate the skin and eliminate acne, rashes and other skin problems.
It is also rich in antibacterial properties that help fight many skin conditions, including acne. The use of packages of kiwi and honey gives our skin a different glow.
Fruits, which are rich in vitamins C and E, help fight hair loss and keep hair healthy. Kiwi is rich in two important vitamins. Minerals such as magnesium, zinc and phosphorus in these fruits stimulate blood circulation and promote hair growth. You also get rid of the problem of hair loss.
It also contains minerals such as magnesium, zinc and phosphorus. These ingredients help to improve the hair and maintain its overall health. The iron in it is an important nutrient for improving hair health.