All about Kiwi: What's in the Fruit and Why It’s Good for You?

Chinese gooseberry, also known as yang tao kiwi, was first consumed as a medicine in northern China. The kiwi didn't arrive in New Zealand from China till the early 20th century when it was planted. Even though kiwi fruit isn't frequently referred to as a "superfood." It's a fruit loaded with nutrients that are good for you. With green inner pulp that adds a distinctive flavor and tropical zing, these fuzzy brown fruits have a sweet and somewhat sour taste.

In addition to fiber, vitamin C, folate, copper, potassium, antioxidants, vitamin E, and vitamin K, kiwis also contain a wide variety of other nutrients. Despite being edible, the skin and seeds are frequently peeled off due to the skin's fuzzy texture. Kiwis are a fruit with a hardy growth habit that is widely accessible all year long in shops. They are farmed in New Zealand and California between June and October.

Detailing Nutritional Data (DV = Daily Value)

Weight Loss: 64 Calories

With just 14 g of carbohydrates and 3 g of fiber, along with only 44 mg of fat and 1 g of protein, this snack is a healthy option.

Vitamin C at 83% of the DV; Vitamin E at 9.1% of the DV; Vitamin K at 34% of the DV; Folate at 7% of the DV; Copper at 15% of the DV; Potassium at 4.0% of the DV; Magnesium at 4% of the DV

A 3.5-ounce (100-gram) kiwi provides more than 80% of the typical daily requirement for vitamin C. Kiwis are incredibly packed with C. The body uses vitamin C as a potent antioxidant to defend cells from oxidative harm. Your body requires it to manufacture collagen and neurons and for immune system function. A fat-soluble vitamin, i.e. Vitamin E, whose antioxidant characteristics is an essential component in immune function and is present in abundance in kiwis. In addition to being a healthy, rich source of dietary fiber, kiwis are low in calories, protein, and fat.

Health Benefits

  • Avoids Blood Clotting − The amount of blood fat was shown to be decreased by kiwis, which helped to regulate blood pressure and avoid blood clotting. This occurred, it was discovered, without harming blood cholesterol levels. To help people avoid cardiovascular events, aspirin is frequently advised. Aspirin, though, can result in GI tract inflammation and ulcers. Several studies suggest that eating two or three kiwis daily will improve heart health and blood thinning in the long run. This strategy is an alternative to the commonplace practise of taking one aspirin per day.

  • Boosts digestion − The high dietary fiber content of kiwi makes it a healthy food for enhancing digestion. Kiwi fruit includes an enzyme called actinic that, in addition to its fiber content, is good at breaking digest proteins in the intestinal tract. Consuming a kiwi immediately after a hefty supper may help your body digest the tough proteins contained in meat and fish, which might otherwise cause gas and bloating. Kiwis might aid a sluggish digestive tract because of their modest laxative properties.

  • Supports Asthma − The debilitating symptoms of asthma are quite frequent. Wheezing and trouble breathing are two symptoms that are often associated with this condition. The high vitamin C and antioxidant content of kiwis enables patients with asthma to better control their symptoms. A research found that those who consumed kiwis on a daily basis had improved lung function.

  • Aids Immune System Performance − It is essential for the health of cells to have enough levels of vitamin C since it prevents damage caused by free radicals. Tissue growth and repair are within its purview, and it contributes to the immune system's overall functionality. The immune system benefits greatly from the high levels of vitamin C that are found in kiwis. Kiwis, which contain 103% of your recommended daily dose of vitamin C in just one cup, are an excellent strategy to prevent infections, the common cold, and the flu when they are ingested often and in large quantities.

  • Minimises DNA damage − Free radicals and antioxidants in your body are out of equilibrium, which causes oxidative stress. DNA strand breaks are another effect of this process. This may result in health issues, which may be challenging to identify or manage. In the kiwi fruit, there are antioxidants that can lessen oxidative stress. In a study where participants' cells were subjected to peroxide damage, those who took kiwi supplements demonstrated enhanced DNA self-healing following the peroxide application. In light of the tight connection between colon cancer and DNA damage, kiwi may aid in the prevention of chronic malignancies and lifestyle illnesses.

  • Eliminates Vision Loss − Kiwis are resilient against macular degeneration, a condition that causes blindness. Specifically, kiwis include the "eye vitamins" zeaxanthin and lutein. Both of these compounds function as antioxidants and are necessary for the production of vitamin A, which is essential for maintaining good eye health. Along with shielding the eye against cataracts and other eye-related ailments, they absorb excess light that can harm our retinas. Your retina, which has the greatest number of nerve cells and functions as the eye's communication hub, can benefit from a healthy neural system. Copper, a crucial nutrient for the neurological system and, by extension, the normal function of the eyes, is also present in kiwis in sufficient quantities.

Risks Who Can't eat Kiwi

Kiwi is a fruit that many people enjoy since it is flavourful, pleasant, and generally healthful. Although most individuals can safely consume kiwi, some may be allergic to the fruit. You may experience tingling, swelling, or itching in the lips, mouth, or throat as soon as you consume a raw kiwi if you have a kiwi allergy known as "pollen food syndrome." Most of the time, these symptoms are minor.

The Second Type of kiwi Allergy is more Common Among Children.

  • Any kind of rash on the body

  • Tongue tingling or itchiness

  • Face, throat, or mouth swelling

  • Having trouble breathing

  • Extreme asthma

  • Continent pain

  • Nausea and diarrhoea

  • Hypersensitivity shock (this is rare)

Updated on: 01-Feb-2023


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