The powerful health benefits of organic kiwifruit include better skin care and cardiovascular health. Kiwi can also cause some side effects.
Kiwi originates in China, and it is also the country's national fruit. Originally known in this country as 'Yang Tao,' kiwi is an oval-shaped fruit with a brown color and an indistinct shape.
It can also help reduce the risk of insomnia, certain cancers, macular degeneration, and diabetes. Due to the beneficial flavonoids present in kiwifruit, it also helps during pregnancy and promotes iron absorption in the body.
In addition, the anti-inflammatory properties of kiwifruit provide protection against various infections and strengthen the immune system.
What is a kiwi? The kiwi is a sweet red shrub that grows on a leafy, twisting vine. Also known as the Chinese gooseberry, it belongs to the genus Actinidia of about 60 species.
Worldwide, the most commonly consumed varieties are 'fuzzy' and 'golden.' The inner flesh of kiwis is a shiny green flesh with bright yellow spines dotted with a few small, edible black spots. Kiwi has a unique sweetness with a mild and creamy taste.
After many names, the fruit was finally created in honor of New Zealand's national bird -a small, pink thing that looks like the fuzzy plumage of a flying brown kiwi.
Nutritional facts According to the USDA National Nutrition Database, kiwifruit is an excellent source of vitamin C (ascorbic acid). The fruit also contains other vitamins, such as vitamin A, folic acid, vitamin E, and vitamin K.
Kiwi's nutritional breakdown also contains minerals such as potassium, calcium, magnesium, and phosphorus. It also contains antibiotics and dietary fiber.
One hundred grams of raw kiwifruit contains about 61 calories and 15 grams of protein. Health Benefits of Kiwifruit The increasing abundance of kiwifruit gives credence to its amazing blend, unique shape, flavor, and nutritional value.
The benefits of fruits for your health may include the following. Reduces asthma symptoms Due to the high antioxidant and vitamin C content of kiwi fruit, it is known to reduce asthma symptoms.
It can improve lung function and also prevent wheezing in children. It has not yet been reliably studied because many people have also seen negative effects after consuming kiwi.
Be sure to consult a doctor before trying any new products. Promotes gut health The kiwi contains essential nutrients to maintain a healthy digestive system.
It is a delicious fiber that aids digestion and promotes gut health. Dr. Margot Skinner states in her co-authored book, "Bioactives in Fruit: Health Benefits and Functional Foods," that kiwifruit is now known for its powerful laxative properties, which have been confirmed by controlled clinical trials.
It helps fight constipation by stimulating the intestines. The natural laxative properties of this fruit - especially in its fiber content - add a lot to the stool.
A study on kiwifruit showed that it is rich in actinidin, a proteolytic enzyme known to improve the digestion of proteins and facilitate their movement through the digestive system.
The polysaccharides in the fruit help prevent the attachment of intestinal microbes and stimulate anti-inflammatory effects in the colon.
Kiwi extracts promote lactic acid metabolism, prevent Escherichia Coli infections and help maintain a healthy digestive system. The presence of essential minerals in kiwifruit helps neutralize stomach acidity, thereby reducing the discomfort and constipation associated with it.
Strengthens the immune system According to articles in Advances in Food and Nutrition Research, kiwifruit contributes positively to the development of the innate and adaptive immune system. This is very important for the body to function properly.
It even helps fight seasonal infections with its anti-inflammatory and antifungal properties.
Kiwi extracts have been shown to inhibit bacterial growth without destroying them against various bacteria such as Staphylococcus aureus and Staphylococcus pyogenes. Kiwi fruit also helps reduce symptoms of colds and flu, and other respiratory conditions.
It also exhibits anti-inflammatory effects and anti-inflammatory cytokine activity.
Rich in antioxidants and vitamin C Kiwifruit contains incredible amounts of vitamin C, phenolic compounds, and health-promoting carotenes.
A comparative study with kiwi, orange, and grapefruit showed that kiwi has stronger antioxidant properties than the latter.
Compared to the presence of genetic material, it can protect the DNA of cells from oxidative damage caused by free radicals, thereby reducing the risk of inflammation and disease.
It controls diabetes Kiwi fruit has a low glycemic index (GI), which makes it suitable for diabetics.
A 2013 report in Advances in Food and Nutrition Research found that 100 grams of kiwifruit equaled 5 grams or one teaspoon of sugar instead of blood sugar.
Reduces blood clots According to the doctor's examination. According to Asim Duttaroy of the University of Oslo in Norway, a daily serving of kiwi helps reduce the risk of a platelet attack response or blood clots.
The fibrous effect of this fruit on your blood vessels helps prevent blood clots and heart diseases like stroke.
Promotes heart health Kiwis are rich in protective polyphenols, which along with vitamin C, vitamin E, and potassium promote cardiovascular health.
One study found that this fruit works with inhibitors that help lower blood triglycerides, improving overall heart health. The bioactives found in kiwi can help lower blood pressure in the body.
Thus, it also helps reduce the risk of certain diseases associated with high blood pressure, such as stroke and heart attack.
It stabilizes visionAccording to a study conducted by Dr. Olaf Sommerburg, Department of Ophthalmology and Vision, Department of Medicine, University of Texas, USA.
These essential ingredients, combined with vitamin A, protect the eyes from cataracts, age-related macular degeneration, and other eye diseases.
weight lossWith only 61 calories per serving of 100 grams of kiwi, they make an excellent diet for weight loss.
Their pronounced taste is also accompanied by a resistant atmosphere, which stimulates the feeling of satiety, thus reducing the feeling of hunger.
Provides better sleepKiwifruit is a good source of serotonin, which helps improve sleep quality in adults suffering from insomnia, according to a study.
It can also help promote earlier sleep onset and reduce wakefulness after onset. However, more scientific research is needed.
This fruit contains flavonoids such as quercetin, naringenin, catechin, and epicatechin, which modulate sleeping pills and are considered an effective herbal sedative.
This makes kiwi fruit a potent ingredient in the formulation of effective sleep aids. Improves iron handlingKiwifruit is a rich source of vitamin C and many nutritious compounds, such as lutein and zeaxanthin, which help prevent iron deficiency diseases.
A comparative study published in the British Journal of Nutrition between kiwifruit and bananas found that eating kiwifruit with an iron-rich breakfast cereal resulted in higher iron content in the body compared to bananas.
Useful during pregnancy Kiwifruit is a perfect fruit for a pregnant woman because of its high content of folic acid. Folic acid helps prevent fetal degeneration and is essential for brain and brain development.
Other essential nutrients such as vitamins C, E, and K, as well as flavonoids found in fruits, also contribute to the overall health and development of the fetus and mother.
Skin careKiwifruit helps to brighten and smooth the skin due to its beneficial contribution to the collagen synthesis process. Contains Vitamin C, which firms the skin and speeds up the healing of wounds and scratches.
The vitamin E in kiwi helps reduce the appearance of fine lines and wrinkles. It also helps reduce the harmful effects of radiation on the skin, while the antioxidants in this fruit act as a perfect anti-aging agent, preventing premature skin breakdown and making it look younger.
It is possible to fight cancer. According to Dr. Sachin Tyagi, Bihar Agricultural University, kiwifruit extracts inhibit the proliferation of cancer cells and protect against inherent DNA damage to these cells.
The fruit has anti-cancer activity by being cytotoxic to cancer cells without affecting normal healthy cells.How to serve Kiwi?Kiwi fruit can be eaten in several ways, as mentioned below.
- Add it to your fruit salads for a natural taste.
- You can also make a kiwi-pineapple smoothie to refresh your body.
- Make kiwi skewers by cutting them into cubes and serving with a good stick.
- Add kiwi syrup to your cocktails and mocktails for extra flavor.
It contains the tender enzyme papain, which is useful in breaking down fibers in tough meat. However, kiwi does not pair well with gelatin for the same reason. The papain enzyme is also known to coagulate milk.
If you want to use kiwis in dairy products or ice cream, boil them for a while to lock in the enzymes. How to choose and store a Kiwi?
- Use soft, firm kiwi fruit and avoid sores or wet spots. Ripe kiwis accept light pressure.
- If you buy fresh kiwifruit, you can ripen them by storing them at room temperature away from heat or direct sunlight for two days or placing them in a paper bag with apples or bananas to speed up ripening.
- Ripe kiwi fruit can be stored in the refrigerator for about two weeks.The results
Kiwi can have side effects such as:
- Reactions: Reactions can range from mild oral reactions to life-threatening conditions such as life-threatening anaphylaxis. Research has shown that the presence of beneficial allergens in kiwi fruit can cause severe reactions in very young children.
- Oxalates: Kiwifruit is a source of raphidoxalate crystals. Excess consumption of oxalate-rich foods such as kiwi may be a risk factor for calcium oxalate apathy in some people. It can also block certain nutrients, such as calcium and magnesium.
Other internal infections
- Oral allergy (OAS).
- Latex allergy
- Pancreatitis problem
- Bleeding disorders
Pregnant or breastfeeding women should consult a doctor before consuming this fruit. The fruit has natural blood-thinning properties, with no side effects like aspirin, but is still good to use in moderation.