Kiwi, the fruit of New Zealand is a small 2 – 3 inch fruit weighing about 3 ounces. The green flesh of kiwi is creamy and thought it has a sweet and sour taste reminiscent of melons and bananas, the fruit’s taste is very unique to itself.
The bright green flesh of kiwi is specked with tiny black seeds making it a perfect ingredient for tropical fruit salads.
Also known as the Chinese gooseberry, the kiwi fruit is a native of northern China. The tasty kiwi fruit is also loaded with many nutrients.
It is considered a great food that can help fight obesity and help one loose excess fat in the body. Add it to salads or crush it to make smoothies, kiwi fruit has a lot of natural goodness to offer in every form.
Nutrient Content of Kiwi Fruit:
Kiwi fruit is an excellent source of Vitamin C. It has more vitamin C than an equivalent amount of orange. It also contains good amount of Vitamin A essential for the body.
Kiwi fruit is known for its properties of improving the immune system of the body naturally and hence is very good for keeping away cold and flu.
Rich in Vitamin E, kiwi is very good for the skin as well. It is one of the few fruits that is rich in vitamin B6. Vitamin B6 is particularly very beneficial for pregnant women as it helps improve the health of the foetus.
Apart from these, kiwi is also rich in potassium, copper, folates and anti-oxidants.
Health Benefits of Eating Kiwi Fruit:
Eating kiwi fruit provides multiple health benefits owing to all the natural minerals, vitamins and anti-oxidants present in the fruit. Since the fruit has a unique taste, it can be combined with other fruits and vegetables to create delicious and lip smacking food which is equally healthy.
Kiwi Improves Genetic Health:
While one might wonder what exactly it means, researchers have found that kiwi fruit has phytonutrients that are found to be very helpful in preserving the genetic health. These phytonutrients protect the DNA from damages caused by everyday wear and tear and oxidation.
The protection offered to DNA present in the nucleus of our cells, keeps us strong and away from many disorders of the body. There are a host of flavonoids and carotenoids present in the kiwi fruit which are believed to help in the DNA protection.
In studies conducted, Children aged 6 to 7 years were less likely found to develop respiratory disorders when they consumed more kiwi fruit.
Kiwi Fruit Helps Fight Asthma:
Kiwi fruit has also been found to be very beneficial in keeping one safe from Asthma. The high vitamin C content of Kiwi fruit is found to provide significant protection against symptoms of respiratory diseases such as wheezing.
It has been found that foods rich in Vitamin C are very beneficial in improving the immune system.
Hence they keep one away from all infections that are spread through respiration. This is why kiwi fruit is also beneficial in the prevention of cold and flu along with asthma and wheezing.
Improves The Health of the Heart:
Kiwi fruit is rich in potassium which has proven to improve the health of the heart. The potassium in kiwi acts as a good electrolyte that helps balance the fluidity of blood and balances blood pressure.
Increased potassium intake is recommended to those at risk from cardio-vascular disorders. When combined with lower sodium intake, increased potassium diet can help reduce risks of heart attack by 49%.
High potassium consumption is also found to reduce the risk of stroke. It also helps in protecting the body against loss of muscle mass due to diseases. Since potassium is a mineral, it helps maintain the mineral content of the body. Most importantly, potassium also reduces chances of formation of kidney stones.
Fiber Rich Kiwi Helps Reduce Blood Sugar:
Another important benefit of eating kiwi fruit is that it helps control the blood sugar levels. This not only helps one control weight but is also very beneficial in protecting one against diabetes, especially Type 2 diabetes. The fibres present in kiwi food are also very good for the body when it comes to losing weight.
The fibre of kiwi fruit satiate hunger and keep one away from constant nibbling. These fibres also help improve digestion and also clear the digestive tract and colon maintaining good digestive health.
The fiber also helps control the cholesterol levels in blood reducing the risk of heart diseases.
Excellent Anti-Oxidant for Body Cells:
The rich vitamin C content of kiwi along with the host of flavonoids and carotenes present in it make it an excellent source of anti-oxidants. The vitamin C is the primary anti-oxidant of the fruit. This water soluble antioxidant is easily absorbed by the body and helps in keeping the cells of the body healthy and free of toxins.
The anti-oxidants of kiwi neutralize the free radicals present in it and hence prevent them from causing inflammations and even cancer.
Consuming good amounts of anti-oxidants has been found to have a relieving effect on the pain and stiffness caused due to Rheumatoid arthritis, Osteoarthritis etc. These anti-oxidants also prevent conditions like heart diseases, cancer etc.
Kiwi Fruit for Beautiful Skin:
Due to the fact that it is loaded with anti-oxidants, kiwi fruit does a lot to provide one with beautiful skin.
The anti-oxidants from the kiwi fruit, more importantly the vitamin C present in it, prevent the skin from damages caused by excessive heat, pollution and smoke. They keep the skin smooth, hydrated and wrinkle free for long.
Include kiwi fruit in everyday diet to enjoy a delicious treat that is also a powerhouse of nutrients. Kiwi fruit can be eaten with its skin on to derive the benefits of the skin of the kiwi fruit as well.
The only caution required is to wash the fruit well before eating if eating with the skin on.