Health Benefits of Kiwi

  Health Benefits of Kiwi

Kiwi are also called the Chinese gooseberry. There are several kiwi species, but the two most commonly consumed are known under the scientific names Actinidia deliciosa and Actinidia chinensis. The Actinidia deliciosa species is the typical green kiwi available every where. However, no matter the type, kiwis offer many evidence-based health benefits. It is a small fruit with significant nutritional benefits. kiwi is now a popular fruit grown around the world. It earned its name from New Zealand fruit exporters, who named it after the flightless kiwi bird based on similarities in appearance. Kiwi are rich in vitamin C and can support digestive, heart and eye health in addition to other health benefits.

Nutrition value

One kiwi with a 2-inch diameter, or approximately 69 g of the flesh of a raw green kiwi, contains following:-

Fibre: 2.07 g

Added sugars: 0 g

Protein: 0.79 g

Vitamin C: 64 mg

Vitamin K: 27.8 micrograms (mcg)

Copper: 0.09 mg

Calories: 42.1

Fat: 0.36 g

Sodium: 2.07 milligrams (mg)

Carbohydrates: 10.1 g

Weight Control

Kiwis can be a nutritious addition to a well-balanced diet, especially for those aiming to lose weight. Kiwis contain dietary fibre, which adds bulk to the diet without skewing calorie intake. In addition, fibre contributes to feelings of fullness, which can help prevent overeating. One kiwi provides around 42 calories and 2 g of fibre. Still, it's important that sustainable weight management relies on a well-balanced diet of fruits, vegetables, lean proteins, whole grains and healthy fats. They are deliciously sweet but low in calories, meaning they can satisfy cravings without adding excessive energy intake. But Kiwis should be consumed mindfully with individual nutrition needs must be noted.

Eye Health

kiwis may also benefit eye health. The lutein and zeaxanthin carotenoids found in kiwis can help reduce oxidation in the eye, which can ultimately lead to cataracts. Compared to other sources of carotenoids, kiwis offered a high bioavailability. The vitamin C found in kiwis also plays a role in eye health and eye structure. As an antioxidant, it also help reduce inflammation and the resulting risk of common eye problems like macular degeneration. Their impressive nutrient profile can help maintain optimal vision and reduce the risk of age-related eye concerns, such as macular degeneration and cataracts.  However, further research is required to know the relationship between vitamin C and eye health. While there is a need for understanding of kiwi and its role in the eyes, regular kiwi consumption may benefit those who want to be proactive with their eye health.

 Digestive system

Kiwis contain soluble and insoluble fibre, supporting health on many levels, starting in the digestive system. Research has shown that the fibre found in kiwis can influence stool consistency and transit time through its water-retaining capabilities. It has more fibre than other fruits. Soluble fibre supports a healthy gut microbiome, while insoluble fibre helps maintain regular bowel movements. A healthy gut microbiome can support many health goals. Research is underway to point to its profound implications in health concerns, such as diabetes, irritable bowel syndrome (IBS), cardiovascular disease and depression. These digestive benefits can help those experiencing constipation. They can find relief by adding bulk to stool and decreasing the time it spends in the digestive tract.2

Vitamin C

Kiwi is an excellent source of vitamin C, a powerful antioxidant essential to a healthy immune system. Vitamin C helps protect the body from oxidative damage caused by free radicals, which are molecules or fragments of molecules with at least one set of unpaired electrons. One kiwi provides 64 milligrams (mg) of vitamin C, which is 71% of the recommended intake for men and 85% for women. Eating two kiwis daily for one month can improve immune cell function in those with low serum vitamin C. These immune cells, called neutrophils, are white blood cells which help protect the body against infection. The oxidative stress triggered by free radicals damages healthy cells and is thought to play a role in curing variety of diseases faced by people. 

Low-Glycemic Index

Carbohydrates are essential to a healthy diet, but not all carbs are created equal. Some provide more nutritional value, while others cause significant blood sugar spikes. Foods are ranked on a scale from 0 to 100 based on how quickly they raise your blood glucose. The faster their effects, the higher their place. Kiwis have a high water content and are considered a low-glycemic index food. The glycemic index ranks carbohydrate-containing foods based on their effects on blood sugar levels. The green kiwi varieties have a glycemic index of around 39, and the golden types around 48. Because of its limited effects on blood sugar levels compared to other fruits, the kiwi may be a good choice for people facing diabetes problem.

Heart Health

A diet rich in fruits and vegetables can help support heart health through several mechanisms, and the kiwi can be a contributing factor. Kiwi may also positively affect cholesterol. Research has shown a link between daily kiwi consumption and reduced total cholesterol and triglycerides. The study also proved that kiwis can improve HDL cholesterol, the healthy cholesterol. Another study which examined kiwi intake and blood pressure, concluded that participants who ate three kiwis daily experienced lower blood pressure than those who ate other fruits. Besides regular exercise, adding kiwi to a well-balanced diet can help maintain healthy blood pressure levels.

Conclusion

Kiwis are also rich in vitamin C, a potent nutrient for the immune system, and vitamin K, essential for blood clotting and bone health. kiwis contain approximately 10% of the recommended daily intake of copper. The body uses copper to carry out many vital functions. The kiwi is a powerhouse fruit, rich in many essential vitamins and minerals. One kiwi provides 10 g of carbs, supplying a boost of energy without causing a rollercoaster of blood sugar levels.