Kiwi is no ordinary fruit, both in terms of the way it looks as well as its nutritional content. The vibrant green slices specked with little black seeds have always worked wonders in sprucing up desserts and fruit bowls.
It is a sight for the eyes and the refreshing flavour makes it a favoured choice among fruits. Their green flesh is sweet and tangy. It’s also full of nutrients like vitamin C, vitamin K, vitamin E, folate, and potassium.
They also have a lot of antioxidants and are a good source of fiber. Their small black seeds are edible, as is the fuzzy brown peel, though many prefer to peel the kiwi before eating it.
Here are the potential benefits of adding Kiwi to your diet:
1. High source of vitamin C
If you thought that lemons and oranges were the highest sources of Vitamin C, then think again! According to the nutritional break-up of kiwi fruit, per 100 grams contain 154 percentage of Vitamin C, which is almost twice that of lemons and oranges. Vitamin C acts as powerful antioxidant, eliminating free radicals that could cause inflammation or cancer. It also helps in boosting the immunity of the body against harmful pathogens.
2. Can help treat asthma
It’s thought that the high amount of vitamin C and antioxidants that kiwis contain can actually help treat people with asthma. One study from 2000 found that there was a beneficial effect on the lung function among those who consumed fresh fruit regularly, including kiwis. Fresh fruit like kiwi may reduce wheezing in susceptible children.
3. Protects against vision loss
Macular degeneration is the leading cause of vision loss, and kiwis might help protect your eyes from it. One study found that by eating three servings of fruit a day, macular degeneration was decreased by 36 percent. Kiwis’ high levels of zeaxanthin and lutein are thought to contribute to this effect.
4. Sleep inducer
Having trouble sleeping? Numerous studies have revealed that kiwi fruit contains many medicinally useful compounds, among which antioxidants and serotonin may be beneficial in the treatment of sleep disorders. It is said that having two kiwi fruits one hour before bedtime can help immensely in inducing sleep.
5. Reduce blood clotting
In addition to helping us manage our blood pressure, kiwis can actually reduce blood clotting. A study from the University of Oslo found that eating two to three kiwis a day significantly lowered the risk of blood clotting. They were also found to reduce the amount of fat in the blood. Researchers said that these effects were similar to those of a daily dose of aspirin to improve heart health.
6. Beautiful skin
Kiwi is alkaline in nature, which means it helps in countering the effects of acidic foods that we quite often consume. A healthy body is one which has a good pH balance, which helps in keeping you active, full of energy, and with a youthful skin. The vitamins prevent in kiwi (C and E) are said to be great for the skin as they act as antioxidant, preventing skin degradation. Take a few slices and apply them on your skin for good results.
7. Promote heart health
Kiwifruit 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. In a study, individuals consuming 4,069 milligrams of potassium a day had a 49 percent lower risk of death by heart disease.
Kiwifruit intake also helps lower blood pressure levels. Intake of two to three kiwifruits per day may lower platelet hyperactivity and levels of plasma lipids – two factors that can cause cardiovascular issues.
