Kiwi Fruits are native to the northern part of China. These fruits are small, but packed with incredible nutrients. Kiwi's are low in calories and rich in several important nutrients including Vitamin-C, E, K and potassium and folate. The fruit is full of fiber that promotes digestive health.The lutein and zeaxanthin in kiwi 🥝 fruit are also known to improve vision. Some research in decades has shown the fruit ability to combat heart disease and diabetes. Kiwi's are a powerful source of antioxidants that boost immunity and help prevent respiratory ailments like asthma. Kiwi's benefit your health in several ways as we are about to know here.
1. Asthma
The High vitamin-C content in kiwi's may aid asthama treatment. A research on kiwi fruit found its protective effect on children with wheezing and asthama.
The Vitamin-C and E in kiwis can have a complementary effect as well. In another study fruits rich in these vitamins were found to enhance lungs functioning in children.
Kiwi's are potent in improving respiratory aliments like asthama. If you want to avail their benefits, it is recommended to consume them more than onece or twice a week.
2. Promotes Digestion
The fiber in kiwis helps promotes digestion. Fiber treats both constipation and loose stools - two common digestive issues. Kiwi also contains potassium an important electrolyte that also helps the digestive system.
Another major contributing factor here is actinidin- an enzyme found in kiwi fruit that aids digestion as well.
3. Cancer treatment
In a study, kiwifruit extract showed promising potential against oral cancer cells. The fruits also reduced DNA oxidative damage.
An increase in free radicals dramatically increases cancer risks. The vitamin c in kiwi fights free radicals and keeps them at a low level in your body.
The fibre in kiwi fruit also helps fight cancer - more specifically cancers of the digestive system. Other critical groups of compounds in kiwis include sulforaphane, isocyanate, and indoles. these are known to inhibit the action of carcinogens.
4. Promotes heart health
Kiwi fruit is rich in potassium, a nutrient essential for heart health. Studies show that this nutrient alone can have a dramatically protective effect against heart disease.
An intake of two to three kiwi fruits may lower platelet hyperactivity and levels of plasma lipids - two factors that can cause cardiovascular issues.
5. Treats Diabetes
Including kiwifruit in your diet can improve the glycemic response, as per research.
The fruit also has high water content, making it an ideal addition to a diabetes diet. A 100 grams of the fruits contains only about 5 grams of glucose. Hence its effect on blood glucose would be minimal.
A medium kiwi can also contains 11 grams of carbohydrates, which is on the lower side compared to most other fruits, the fibre in the fruits also helps regulate blood sugar levels.
6. Fights inflammation
Kiwifruit contains a peptide called kissper that is known to fight inflammation. This peptide can combat inflammation in the colon tissues. There is no data yet, if the kiwifruit exhibits anti inflammatory properties against any other form of inflammation, apart from that of the intestines.
7. Weight loss
Kiwis are low in calories they have negligible fat content. Moreover, they are rich in fiber. All this only makes them an ideal addition to a weight loss diet.
That is no direct research on how kiwis can contribute to weight loss. You can replace other high calorie foods in yourl diet with kiwis. This, when coupled with exercise and other good habits, may aid weight loss.
8. Vision Health
Kiwi fruits are rich in vitamin-C, a powerful
antioxidant. This antioxidant keeps the cells and tissues of your eyes healthy.
Kiwis are also great source of lutein and zeaxanthin, two powerful antioxidants that boost eye health. The bioavailability of these nutrients in kiwis (and a few other foods ) is thought to be 100%.
The most important benefit of lutein and zeaxanthin is the prevention of age-related macular degeneration.
9. Liver health
A specific compound in the kiwi fruit was found to treat non-alcoholic fatty liver dise9 (NAFLD).
NAFLD refers to a liver condition caused by the accumulation of excess fat in the liver and it is something that is not caused by alcoholic intake.
The kiwi compound called pyrroloquinoline quinone (PQQ), was found to prevent the progression of NAFLD in mice whose mothers were fed a high-fat diet.
10.Promotes Sleep
Eating kiwi fruit before bed can improve sleep quality. In a four-week study, 24 men were given two kiwifruits one hour before bed.
By the end of the time period, their sleep quality improved by 42%.
In addition in addition, their total sleep time increased by 13% and their ability to sleep through the night without waking up improved by 5%.
11. Skin health
Kiwis contain Vitamin-C, which is essential for collagen production. It produces connective tissue and firms your skin.
12.Immune health
Kiwifruit works wonderfully well in boosting your immunity. The fruit helps fight oxidative stress and promotes beneficial immune responses.
Studies show that kiwifruit can reduce the severity and incidences of upper respiratory tract infections.
Side Effects Of Kiwifruit :
For most of the people eating kiwifruit is healthy. But if you have latex allergy, you must be careful.
Latex allergy is a condition in which a person is allergic to certain proteins found in the sap of the Brazilian rubber tree.
Kiwifruit contain similar proteins. Hence, when you consume them, you may experience a cross-reaction.
The symptoms include skin rashes, itching, dizziness, fainting, diarrhoea, and swollen lips and tongue.
If you do not have this allergy, there is nothing to worry.You can enjoy the goodness of the fruit. Eating 1 to 3 kiwi fruits a day should be enough. If you don't have latex allergy you can have kiwifruit each day.
Do you already include kiwifruit to your diet ? How you like them ? Do share your thoughts by leaving a comment below.